One of the many joys of life is creating life. Pregnancy brings on a whole new world of physical, emotional and social challenges, especially the challenges of labor and delivery. Doctors encourage expecting mothers to eat healthy and exercise. Most pregnancy exercise routines include exercises for opening the hips and strengthening the lower back to help the body prepare for labor and delivery. The birthing ball is an effective tool to use during labor exercises in preparation for delivery.
Features and Benefits
A birthing ball is a professional grade physical therapy or exercise ball. If punctured, the birthing ball will not burst but instead deflate slowly to allow the expectant mother to dismount safely. The birthing ball size ranges from 55 cm to 75 cm in diameter. Choose a ball that when sat on the knees are at 90 degrees. Birthing balls can be used to strengthen core muscles and loosen tight spots for pregnant women in preparation for delivery. In addition, birthing balls can help expectant mothers get into positions that are more comfortable and can enhance labor's progress. These positions provide movement to change the position of the baby if necessary. With the use of gravity, sitting upright on the ball can help the baby descend through the birthing canal. There are many other positions on the birthing ball, such as squatting and kneeling, that can help with posture and alleviate strain on the muscles during labor.
Proper Technique
Always move with caution while using the birthing ball. Place your hands on the ball to steady the ball when approaching to sit. Place your feet about two feet apart to establish a solid foundation as you are sitting on the ball. Use a spotter when necessary to help with balance. The hormone relaxin that is developed during pregnancy creates imbalances in the body, making it more challenging to move with grace and ease. Ensure that you are breathing throughout the exercises and not holding your breath. Inhale through the nose and exhale through the mouth. Contract your abdominal muscles during exercises to ensure stabilization.
The C-Shape Push Back
Purpose: To strengthen the transverse abdominals and prepare the mother for delivery.
Position: Place the birthing ball against the wall. Sit on the floor with your back pressing against the ball.
Execution: Inhale and exhale completely. During the exhalation draw the navel to the spine as though you are hugging the baby in. Push the back into the ball as far as possible. Inhale completely and exhale completely. Release after exhaling all out. Avoid bearing down.
Reps: 10
Wall Squat
Purpose: To strengthen the legs, massage the back, and open the pelvic area.
Position: Place the ball on the wall and stand with your lower back placed up against the ball. The feet are hip-width apart and slightly more forward than the rest of the body. Place the hands on the hips or cross arms in front of body.
Execution: Inhale as you bend your knees and sit straight down, rolling the ball down the wall. Only go down to where the knees bend at 90 degrees and the quads are parallel to the floor. Exhale as you stand back up. Keep abs engaged and eyes looking forward.
Reps: 10
Hula Hoop
Purpose: To open the pelvic area during labor.
Position: Sit on the ball upright with the feet on the floor about hip-width apart and the knees at a 90-degree angle. Place your hands on your hips.
Execution: Circle your hips to one side like a hula-hoop. Keep your abs engaged and back in a neutral position. Lengthen the spine. Reverse the hula-hoop action.
Reps: 10 in each direction
Rocking
Purpose: To stretch the chest and massage the back.
Position: Walk feet out, placing the back on the ball. Plant your feet firmly on the floor about hip-width apart. Lower your arms out to the sides to stretch the chest.
Execution: Bend and straighten the knees to create a rocking back and forth motion. Head should drop back with eyes looking behind to open up the chest and abs. Breathe naturally while rocking.
Reps: 10 or until you feel relief.
Ball Hug
Purpose: To position body during labor, to alleviate stress on the back, and to position the body in preparation of an epidural if used.
Position: From a kneeling position, rest the chest, abs, and hips over the ball with the hands resting on the floor in front of the ball.
Execution: Feel the stretch throughout the back. Hold stretch for a minimum of 15 seconds. Breathe deeply while holding stretch.
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