Healthytalk8 Yoga balls, also known as Birthing Ball, or pregnancy balls, may be recommended during pregnancy, to improve overall pregnancy issues.
It is made up of PVC a flexible form of plastic, which you generally see at gyms, and yoga classes, but these at not only great for exercise.
Pregnant women can most use it to improve balance, and flexibility, reduce pain, and more things, and it is safe only when it is used safely.
Remember, always consult your doctor before starting any new exercise, diet, or supplement, especially during pregnancy.
In addition, Yoga for a healthy pregnancy is one of the safe, and most recommended workouts during pregnancy.
What Exactly Is Yoga Ball or Birthing Ball?
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Yoga balls are a safe and beneficial tool for pregnant women to use during pregnancy.
It is similar to a gym, and yoga ball, but it is usually larger and firmer, and it may be available in different shapes, sizes, and designs.
As we know that these balls are made of PVC and other everlasting materials which makes them extremely difficult to burst.
Why yoga ball is good for pregnant women, and what do they provide?
It provides a soft surface for women, a comfortable position, and encourages the baby to move more suited position for birth.
Where you can just sit and lean against it to do just simply relax which helps in relieving discomfort and anxiety during labor.
It is also a low-impact exercise, low budget, easy to use, easily accessible, and handy to stay active and healthy during pregnancy.
Benefits of Yoga Ball during Pregnancy?
There are several benefits of yoga balls during pregnancy which include:
Reduce Pain
Study results show that a birthing ball is an effective method to reduce pain in pregnant women without an epidural (an injection to stop the pain)
It can be used to help the mother find a comfortable position and to encourage the baby to move into a more favorable position for birth.
The yoga ball can directly relieve women’s physical stress by improving pelvic structure, mobility, and fetus position (3) (4).
Improve Pelvic Dimensions
Sitting upright on the birth ball and practicing pelvic rocking exercises in the first stage of labor help the abdomen swing (5)
Yoga ball reduces pain, improves progress, shortens the first stage of labor, also promotes maternal comfort.
It can help stretch and loosen the muscles in the pelvis, which can improve flexibility and mobility (6)
Other benefits of the birthing ball are:
- Improve flexibility
- strengthen muscles
- Encourage the baby to move into a more favorable position
- strength core (7)
- higher notification with the childbirth experience
- relieve spinal and back pain
What Size of Yoga Ball is Perfect For You?
To take comfort from the birthing ball, it is important to choose the right size of the ball based on your height, and weight.
Here are a few tips for choosing the right-size birthing ball which include:
- As a general rule, a ball about 65 cm in diameter is suitable for most women around 5’4″ tall
- ball about 75 cm in diameter is suitable for women about 6’0″ tall.
- choose a ball that supports your weight, and make sure to try it first, before buying.
Try sitting on the ball, when you are seated on the ball with your feet flat on the ground, and your things should be parallel to the ground.
If the ball is too small, you may feel unstable, and if it is too large, it may be difficult to maintain balance.
Choose a birthing ball that is comfortable, and stable, according to your height and weight, so make sure to try it first before buying.
Precautions During Pregnancy
There are some precautions that pregnant women should take while using a yoga ball are:
- If you are new to yoga balls then make sure to do it with a professional, or with your partner.
- start gradually and then increase your workout as your pregnancy progress.
- avoid doing heavy exercises, and hot yoga asanas
- listen to your body, if you experience any discomfort or pain, then immediately avoid doing yoga, or exercise.
- avoid jumping, running, hopping, bouncing
It is essential for pregnant women to be cautious and consult with a healthcare doctor, before starting any new exercises.
Birthing Balls During Each Trimester
Using a yoga ball during pregnancy is safe, and brings several benefits, but is it helpful during each trimester of pregnancy?
During 1st trimester
It is generally safe, even other normal exercises like running, walking, and regular daily work you can continue.
Especially helpful for your body to adapt to the changes of pregnancy, and also help in improving balance, flexibility, and strength.
During 2nd trimester
You can continue it, as per pregnancy progress, it is very helpful in improving balance (7)
During 3rd trimester
Using a birthing ball can be especially helpful in preparing the body for childbirth.
Sitting on the ball and gently rocking or bouncing on it, can help to stretch and lose the muscles in the pelvis.
Especially helpful for your body to adapt to the changes of pregnancy, and also help in improving balance, flexibility, and strength.
It makes it easier to cope with contractions during labor.
How Can a Pregnant Lady Use It Safe?
Here are a few tips for using a birthing ball safely during pregnancy:
First, consult with your healthcare provider to start any new exercise, which can help you to determine if balls are safe.
Make sure the ball is appropriate for your weight and height.
Begin with short, with safety, and gradually increase the time limit, in the first few days you may have difficulty maintaining balance.
Modify poses as needed, and avoid poses that put pressure on your abdominal area, and cause pain, dizziness, and discomfort.
Stay hydrated To prevent dehydration so drink enough water, dehydration may lead to weakness and shortness of breath.
Down Line
Yoga is not an exercise, it is the management of the body and the mind.
Make sure to listen to your body, if you experience any discomfort or pain, then immediately avoid doing yoga, or exercise.
Yoga balls are a safe and beneficial tool for pregnant women, however, follow safety guidelines to prevent pregnancy issues.
