We all are aware of the physical impacts exercise has on our bodies. However, exercise during pregnancy doubles the benefits. You may have seen workout balls at the gym or in yoga classes. These pumped-up balls are great for more than just working out, though. They can also be used as maternity yoga balls during pregnancy, labour, and even after giving birth. When they’re used in this way, they’re sometimes called “birthing balls”. Here is a detailed guide by Labor of Love NYC about the benefits of a maternity gym ball and which ball you should choose based on your comfort and the size that suits you during your pregnancy.
About Birthing Balls
During pregnancy, your body adjusts to the changes the fetus makes. Using a maternity gym ball eases your labour period. This ball’s rubber structure is round and durable, and its non-slip surface holds a mother in one place, making it easy to use.
The daily use of it ( as long as you feel safe and comfortable using it) eases the birth complications that a lot of women face during labour.
There is a different kind of maternity ball called the Peanut Ball, which is not round like most of them used during pregnancy. The ends of the Peanut Ball are bigger than the middle, as it looks like a peanut. This version is often used to speed up labour with its vast benefits. Peanut ball labour positions can help women find comfortable and effective ways to manage labour and delivery.
Advantages of Maternity Yoga Balls
Let’s take a look at the perks this tool offers during a mother’s most lovely journey: pregnancy, labour, and postpartum.
- Pain Relief
One of the most important benefits is that it helps reduce pain. Most mothers-to-be say they have back pain, stress, and pelvic or abdominal pain. Some personal stories say that a birthing ball can help with some of these symptoms, making labour and delivery easier.
- Improved Fitness
The use of your birthing ball can also help you improve your posture and balance and exercise the muscles in your abdominal region. As you gently rock or bounce on it, the muscles in your tummy and back will remain upright.
- Muscles Relaxation
The stiff muscles of your calves can also open up your pelvic muscles by sitting on the ball straight up. This allows the baby to move down into your pelvis in preparation for birth. It also works as an alternative to drugs or painkillers used to minimize the pain.
During Pregnancy
When your body feels the movement of the baby, you may feel aches, pains, and discomfort. Your baby’s posterior posture can cause lower back pain, but the pregnancy ball can help them move forward. These balance balls for pregnancy can strengthen your pelvic muscles, stomach, and back for labour.
During Labor
Using a birthing ball during labor may also help open your pelvis and quicken the dilation process, giving your baby more room to come out. The ball can be put between the legs to help the cervix open and relax and ease any pain while you go through challenging stages.
During Postpartum
Unfortunately, most women experience postpartum pain. Sitting may hurt after a natural birth. To sit more comfortably, slightly lower the ball. As part of a comprehensive postpartum care service, the birthing ball not only prepares you for childbirth but also helps relieve strain on your hips and lower back, aiding in the healing and strengthening of your body afterward. Before using it, be sure to consult your doctor.
How to Use the Pregnancy Balls?
This question must have asked how to use these balls when one has to delicately care for one’s body during pregnancy.
These balls are the alternative for the chairs when you have to remain at work for quite a while. Sitting straight on the ball during the day is good for your sitting bones and pelvic floor.
Several exercises or movements can be performed with maternity yoga balls. You can use this ball for light exercise, such as stretching your upper limbs. While you’re sitting, rock your hips back and forth or side to side.
You are putting your weight on your birth ball while bending down. As you hug the ball and lift your bottom off the ground while kneeling, rock your hips from side to side. If you stand up and your birth ball is on a higher area, lean over it.
Choosing the Correct Size
Another question is, what size pregnancy ball should we use?
You can identify this by sitting on the ball and placing your feet flat on the floor. If your pelvis lies 90 degrees with your feet 5-6 centimetres above the ground (as experts have estimated), then you are the correct size.
This position shifts the baby’s weight forward, relieving back pain and discomfort, keeping the pelvis open, and decreasing pain during labour and contractions.
Conclusion
Getting rid of the postpartum pain and sore muscles is the first thing a mother looks for after giving birth. You need to invest in a high-quality and durable exercising tool to tone up your post-baby fat.
But it is better to consult your doctor before using it so that depending upon your delivery status, whether it’s a c-section or natural birth, they can advise you on how to use the maternity yoga ball to suit your specific needs.