The Birth Ball
The birth ball is also known as a physiotherapy ball. While it might look hilarious as an exercise tool, it is very helpful. These physiotherapy or birth balls have long been used in physical therapy for helping gain and maintain strength and flexibility in patients. Now that their popularity is catching on, you can find them in most fitness facilities, not to mention birthing rooms!
These birth balls are used as an integral part of exercise programs all over the world. There are even classes designed solely using the balls. They can be used for posture, balance, tone, and other reasons to help make your exercise safe and fun.
Birth Ball Benefits
Using a ball in your everyday life can actually help alleviate pregnancy complaints. Something as simple as replacing your office chair with a birth ball can really make a difference in your posture and how you feel. Your posture is improved because you can't really slouch well on a birth ball and maintain your balance, so you are forced to sit upright.
The ball also allows for less pressure on your perineum and sensitive pelvis in general. This can be really important, particularly in the final months of pregnancy when your pelvis hurts from sitting on a hard surface.
During labor and birth, the birth balls are used to help find positions for you to assume that are more comfortable. They also allow your baby to be born more easily. Many hospitals and birth centers now equip their facilities with the balls. If your hospital doesn't have its own, bring one from home!
After you give birth, the ball can once again be used in your exercise routine. However, I've also never met kids who didn't enjoy the ball themselves. Babies can even be rocked on the ball to soothe tummies that are rumbling with gas.
Where to Buy and How to Use It
Buying a birth ball isn't that difficult. There are many places you can order a birth ball from, including fitness facilities or medical supply stores in your area.
You will want to ensure, however, that you choose the ball that is the right size for you. When in doubt, the 65-centimeter round ball is a fairly generic shape and size. Be sure to check the weight limits of the ball. Some may go as high as 1,000 pounds, while others are much lower. Do not choose a ball that will hold below 300 pounds. If you are less than 5 feet, 5 inches tall, you might consider the 55-centimeter ball. Likewise, if you are over 6 feet tall, you will want to choose the 75-centimeter ball.
Fact
You can use a standard bike pump with an adaptor to fill your ball, or many balls come with their own pump. To test your ball for under-inflation, sit on it and it should give slightly but not depress too much under your body weight.
Exercises with the Birth Ball
There are many exercises you can do with your birth ball. Here are a few that are good for any point in your pregnancy and recovery. Feel free to add your own to this list and to be creative when using your ball.
Upper Back Stretch on the Ball
Sit on the ball with your feet facing forward in front of you. Lift your arms above your head, palms facing forward. Extend your upper back, one vertebra at a time (see FIGURE 6-6). As you feel your spine lengthen, you will be stretching your upper back. Now, relax one arm to the side, and do each arm singly. Repeat ten times on each side and finish with both arms stretching again.
Side Stretch on the Ball
Sit on the ball with your feet facing forward in front of you. Extend your right arm over your head, with your palm facing your left side. Your left hand should be on the side of the ball. Slowly lean toward your left side, extending your arm and letting the ball move slightly as you lean (see FIGURE 8-3).
When you've reached your maximum stretch (it should stretch but not hurt), hold this pose for five seconds and then return to your upright position. Do a total of five repetitions of this exercise. Repeat the same movement with the opposite side.
FIGURE 8-3
Side Stretch on the Ball
Pelvic Tilts
Sitting upright on the ball, with your arms resting in your lap, simply tilt your pelvis under (see FIGURE 8-4). Feel the ball gently sway forward with this movement. You should be able to maintain your balance on the ball while doing this exercise. You can repeat this as often as you like. This will help alleviate and prevent discomfort in your lower back. It can also help rotate your baby if it is in an awkward position prior to or during labor.
You can also do advanced pelvic tilts by sitting upright on the ball and extending your arms to your sides. As you do your pelvic tilts, slowly tuck your pelvis under, and rotate your arms forward in small circles. Feel free to change the size and direction of the circles you make with your arms.
FIGURE 8-4
Pelvic Tilt on the Ball
Hula on the Ball
Sitting upright on the ball, place your hands on your hips and begin to sway your hips from side to side (see FIGURE 8-5). How far you go to either side will depend on your comfort and fitness level. This provides a good stretch and gives you a chance to move your body.
When you are comfortable with this motion, change your motion to be more of a circular motion (see FIGURE 8-6). You can move in either direction, and it's a good idea to actually change directions during your workout. If you're feeling up to it, try yet another variation — the figure eight.
FIGURE 8-5
Hula on the Ball
FIGURE 8-6
Doing this exercise slowly helps with the stretch and maintains your balance. Don't go too quickly!
Supported Squat (Wall Squat)
Standing up straight with your back facing a wall, place the birth ball between you and the wall around the center of your back and press it into the wall using your back. Slowly walk your feet forward, leaning back into the ball for support (see FIGURE 7-6). As you walk forward, the ball will roll up to the center of your back, between your shoulder blades. This allows you to do a squat without having to worry about being steady or having a partner (see FIGURE 7-7). When you are down as far as you can go, hold the pose for up to ten seconds, then slowly walk your feet back to their starting position allowing the ball to roll back to the center of your lower back.
Alert
If you ever feel unsteady on the birth ball, be sure you're using it on a dry floor that is not slick. Ensure that you are not wearing socks or other shoes with slippery surfaces, and that the ball is properly inflated. These are all common mistakes made when using a birth ball.
Using the Birth Ball in Labor
Once you've gotten used to using your ball, it will seem only natural to bring it with you to labor. There are many benefits of using the ball in labor:
Allows movement while supporting you in many positions.
Comfortable to sit on.
Encourages your baby into the proper position for birth.
Encourages upright positioning, allowing maximum blood flow to the placenta and baby.
Can be used in the shower.
Can be used during periods of fetal monitoring.
Can be used in conjunction with light or walking epidurals.
Can be used in bed.
The flexibility of the birth ball in labor is key to its importance. This doesn't even begin to touch on the physical benefits to you. Using the ball in a variety of positions helps you to relax and go with the flow in labor. It also encourages you to assume comfortable, upright positions, which aid the baby in getting into the proper alignment and allow your body to have maximum blood flow to the placenta.
Sitting
Sitting on the ball in labor can help you keep a rhythmic movement going, and allow you to remain upright, even during periods of fetal monitoring.
Squatting
This can be done several ways. You can actually squat on the floor while holding on to the ball for support. You can use the ball as a back brace while you squat down using the wall to support the ball. Or, using an egg-shaped ball, be sure to plant your feet slightly wider than usual to achieve the squatting position. These positions help open your pelvis more so that the baby can descend to be born.
Fact
Squatting in labor is jokingly called the midwives' forceps. The reason that this came to be is that by using the squatting position you actually open your pelvic outlet by an additional 10 percent. This added room can help the baby move down toward birth, and often works when other positions have failed.
Kneeling
With this position you can place the ball on the floor or the bed for maximum support. Kneel down with the ball in front of you, draping your arms over the ball. You can choose to hold still or you can actually stretch and sway using the ball either during or after contractions.
Leaning
Placing the ball on a higher surface, you can stand up and lean over the ball, using it to support your weight. You can also sit on the ball and lean over and hold your partner, or even hold any object. This position takes some of the strain off your back and allows you to stretch out.
