GYM BALL | HOW TO USE IT DURING PREGNANCY?

The Swiss Ball is an underrated gymnastics tool that is nevertheless very popular among pregnant women.

Not only can it provide you with comfort and support, but the swiss ball can also help you stay fit and strong during pregnancy .

Here's how to use it to your advantage :

The exercise: Seated pelvic tilt

Seated pelvic tilts are a great way to get started with your Swiss Ball routine during pregnancy.

They can help relieve back pain, especially in the later stages of pregnancy, as well as mobilize joints.

How to do it ?

Sit on your ball with your back straight and your feet flat on the floor.

Keeping your shoulders relaxed, slowly tilt your pelvis forward so that your back flattens slightly and hold this position for 2 to 3 seconds before tilting back to achieve a slight arch in your lower back.

Hold this position again for 2 to 3 seconds.
Repeat the exercise 10 to 15 times.

The exercise: Wall squat

This is a great way to strengthen your thighs and glutes while maintaining your lower back. How to do it?

Place the ball against a wall and, standing with your feet shoulder-width apart, lean back, positioning the ball in your lower back.

Move your feet forward so that when you bend your knees to a 90° angle, your knees do not extend beyond your toes.

Slowly sit down into a squat position.
Return to your starting position by pressing through your heels.
Do 12 to 15 repetitions.

The exercise: Ball bridge

This exercise really works your glutes (your butt!) as well as your core muscles.

Research has shown that exercises like this activate twice as many core muscles as traditional abdominal exercises, like sit-ups.

Additionally, this version of the bridge can be safely performed during pregnancy.

How to do it ?

Lie back on the ball with your head and shoulders resting on the ball. You can place the ball against a wall for stability, or place your hands on the floor for support.

Lift your buttocks and hold the bridge for 5 to 10 seconds, pushing through your heels so that you feel the pain in your glutes.
Relax and repeat the exercise 10 times in total.

The exercise: Raising arms and legs while seated

The balance required for this movement works the core, while the thighs and upper arms are also engaged.

How to do it ?

Sit on the ball with your back straight and your feet flat on the floor.
Keep your right thigh 2 to 3 inches from the ball and straighten your knee at the same time as you extend your left arm out to the side at shoulder height.

Pull in your pelvic floor muscles (imagine trying to stop a pee) and draw the lower part of your stomach, below your belly button, toward your spine to help you maintain balance.

Maintain a neutral pelvis by ensuring that your lower back is not arched or tilted forward.

Hold this position for 3-5 seconds before lowering and repeating 10 times in total. Switch sides.

The Exercise: Upper Back Stretch

The benefits of this exercise :

This exercise stretches your entire upper body, especially your upper back and shoulders, and with a little modification you can stretch your lower back as well.

How to do it ?

Kneel on the floor with your arms straight and your hands on the edge of the ball.
Roll the ball forward with your fingertips, keeping the bottom of the ball as close to your heels as possible.

Circle around your lower back to feel the stretch in your lower spine.

Hold this position for 10 to 15 seconds and repeat two more times.

And finally, is sitting on the ball considered exercise?

The answer is yes! Maintaining your balance while sitting on the ball can help gently work your core muscles, and there are other benefits.

One study found that patients with a history of lower back pain saw their symptoms improve when they regularly sat on a Swiss ball.

While you're sitting in front of the TV, you can practice your pelvic tilts (see above), rotate your hips in a circle, or try doing figure 8s by rotating your pelvis.

How do you use a birthing ball to induce labor?

7 Labor-Inducing Exercises You Can Do at Home

Certain movements can improve a pregnant person's alignment and properly position the baby for delivery.

Experts explain how to do them effectively and safely.

By the end of the third trimester, most expectant mothers are very eager to end their pregnancy. "Some women feel uncomfortable when they are pregnant and wish they were no longer pregnant," explains Pierre Roger, an obstetrician-gynecologist.

If their due date has passed without any signs of contractions, some people consider taking matters into their own hands by inducing labor themselves.

But is it safe? “It’s important for every pregnant woman to talk to her doctor about inducing labor and whether she wants to try it at home,” says reproductive endocrinologist Nathalie Bertrand MD.

She explains that women who have increased risks to their pregnancy or health should avoid this method altogether.

That said, she acknowledges that women can seek to "create favourable circumstances" to encourage labour to proceed naturally, which may involve positioning the baby correctly and improving the mother's body alignment through exercise.

The good news: You can do this safely through intentional, low-impact movements.

“For someone at low risk, exercise (or movement in general) and paying attention to your posture and alignment is one of the most important things you can do,” says Julie Delmond, who offers in-person and virtual childbirth classes for expectant parents.

She adds that for labor to start well and progress, the baby must be in an optimal position (head down, facing your back, chin tucked in).

Women should also promote good body alignment to gain more space in the lower back, which allows the baby to rotate and descend.

“What I would look for is postural work, and I would try to bring some balance to the body and the pelvis,” Blanchard explains.

The Best Exercises to Induce Labor at Home

1. Place your feet in a parallel position

"Many pregnant women spread their feet apart, but bringing the toes parallel can help separate the pelvic bones," Blanchard says.

This gives them more space in their lower back, making labor and delivery easier.

2. Maintain alignment

Instead of pushing your stomach forward when standing, stay aligned with your hips over your ankles.

This easy position to adopt while doing the dishes, waiting in line at the grocery store, etc. encourages the baby to get into the correct position.

Likewise, try not to slouch when you sit, Blanchard says.

3. Sit on a birth ball

According to Blanchard, sitting on a gym ball in a neutral position with your legs apart prepares the body for labor by increasing blood flow, opening the pelvis and encouraging cervical dilation.

You can also try these birth ball exercises to induce labor: circular hip rotations, rocking, and gentle bouncing.

4. Do pelvic tilts

During labor, your pelvic bones spread and separate to accommodate your baby's head. Keep your joints flexible by performing pelvic tilt exercises.

Here's one way to make them :

Lying on your back, place your feet flat on the floor and bend your knees. Slowly lift your pelvis until it becomes parallel to your torso.

Hold this position for 10 seconds, return to the starting position and repeat several times.

5. Strike the butterfly pose

You may be familiar with butterfly pose from your dance or yoga practice, but did you know that it can increase flexibility in your pelvic joints, improve blood circulation, and make childbirth easier?

To get into this pose, sit up straight on the floor and bring the soles of your feet together, bending your knees.

Pull your feet toward your body to feel a stretch in your hips and inner thighs, and remember to breathe.

6. Go for a walk

Maintaining a regular exercise routine, including low-impact cardio exercises like walking, has many benefits throughout pregnancy.

But walking can also be used as an exercise to induce labor, as it promotes cervical dilation and allows the baby to descend into the pelvis.

Walking can also ease some of your anxiety about labor and delivery.

7. Do lunges

Lunges stretch the hips and open the pelvis, which helps get the baby into the ideal position for birth.

Here's how to make them :

Stand up straight, then take a big step forward with one leg, keeping your knee over your ankle. The other leg should be parallel to the floor. Return to the starting position by pushing, then repeat the exercise with the other leg.

Who Should Not Exercise to Induce Labor?

Although experts often recommend that low-risk pregnant women exercise regularly and stop if you experience certain symptoms.

These include:

• vaginal bleeding,

• abdominal pain,

• regular painful contractions,

• amniotic fluid leaks,

• shortness of breath,

• dizziness,

• headaches,

• chest pain,

• muscle weakness affecting balance,

• pain or swelling in the calves.

Always discuss your plans for exercise induction with your healthcare provider, especially if you have a high-risk pregnancy. Also consider discussing your plans with a physical therapist.

"Midwives and obstetricians-gynecologists are very skilled at keeping pregnant women safe, but they are not necessarily experts on body structure," Blanchard says.

“Someone considering using movement and exercise during labor might want to talk with a women's physical therapist.”

Why are Swiss Balls good for pregnancy?

What is a birthing ball and should I use one?

You've probably seen exercise balls in yoga classes or at the gym. But these inflated balls aren't just great for working out.

You can also use them during pregnancy, labor and even after delivery and when used in this way they are often called birth balls.

Here's what you need to know about birthing balls, including why some women consider them a godsend during pregnancy and labor.

What is a birthing ball?

Birthing balls are essentially the same as exercise balls. They are both made of a durable material that makes them extremely difficult to puncture.

But exercise balls used at the gym are typically smaller than birthing balls.

Birthing balls are larger for comfort and have a non-slip finish. This is a must-have feature for sitting on the ball for long periods of time without slipping.

Why are birthing balls commonly used during pregnancy, labor, and even after birth?

Simply put, birthing balls can reduce pain and help you feel more comfortable during labor.

Many birthing balls are round, but some are also shaped like a peanut.

Peanut-shaped birthing balls are made of the same material as round birthing balls. But instead of being round, these balls are wider at the ends and have a narrow middle, like a peanut.

You can't use a regular birthing ball while lying in bed, but you can use a peanut-shaped ball in this position.

It's easier to get into a comfortable, relaxed position when resting or sleeping because you can raise your legs above or around a birthing ball.

What are the benefits of a birthing ball?

There is no rule that says you have to use a birthing ball during pregnancy or labor.

Many women don't.

But a 2015 review of studies suggests that using a birthing ball (whether round or peanut-shaped) may be beneficial in many ways.

Pregnancy and childbirth can be hard on the body.

And while every experience is different, many women complain of back pain, stress, and pelvic or abdominal pain.

There are reports that the birthing ball can improve some of these symptoms and make labor and delivery easier.

But don't think you have to wait until labor to use a birthing ball. A ball can also help relieve pain and pressure in the months or weeks leading up to delivery.

Sitting on the couch, chair, or other flat surface can be uncomfortable during pregnancy. In contrast, the curve of a birthing ball can relieve pressure in your pelvis, lower back, and spine.

Sitting on the ball in an upright position can also help open the pelvic muscles, allowing the baby to descend into the pelvis in preparation for delivery.

There is also some evidence to suggest that using a birthing ball during labor may reduce stress and anxiety, as well as labor pain.

In one study, 203 pregnant women admitted to the hospital with labor pains performed 30 minutes of exercises with a birthing ball.

When the researchers measured their pain and anxiety levels after the exercises, the women reported significant improvements.

Research even suggests that a birthing ball may allow for shorter active labor, although more studies are needed.

If a birthing ball has these potential benefits, you may wonder if a birthing ball can also induce labor.

Although some women may experience contractions while sitting, rotating, or bouncing on a birthing ball, there is no evidence that these balls can induce labor or cause your water to break.

How to choose one?

To be comfortable on a birthing ball, it is important to choose the right size ball based on your size and height. Birthing balls are not one size fits all.

They usually come in small, medium, or large sizes. Some birthing balls are sold fully inflated, but others need to be inflated after purchase.

Most of the time, you should be able to sit on a birthing ball with your feet flat on the floor. If you are on your tiptoes when you sit, the ball is too big. And if your knees are higher than your belly, the ball is too small.

Typically, balloon sizes correspond to waist size.

• if you are 1.5m or less: 55cm

• if you are between 1.51 and 1.75 meters tall: 65 cm

• if you are 1.76 m or taller: 75 cm.

Remember that recommendations may vary depending on the ball, so read the package label for the manufacturer's guidelines.

Some manufacturers may recommend a different ball size based on your height and weight. It is important to choose the right size because sitting too high or too low off the ground can irritate your back and knees.

If you are using a birthing ball for the first time during your pregnancy, do so with the help of another person to avoid accidentally slipping.

How to use a birthing ball?

Now that you know how to buy a birthing ball, here are some suggestions on how to use it during pregnancy, labor, and after delivery.

During pregnancy

Lower back pain does not only develop during labor. Some women also experience pain during pregnancy.

In this case, sitting on a birthing ball at work or while watching TV can relieve pressure and help you feel more comfortable.

Sitting on a birthing ball is also a great exercise. It can strengthen your stomach and back muscles, improve your posture, and prepare your body for labor.

Sitting upright can also move your baby from a posterior to an anterior position, which can also relieve back pain.

During work

It can be difficult to find a comfortable position during labor. However, using a birthing ball and experimenting with different positions can help relieve pelvic or spinal pressure.

You can sit on a birthing ball and rock from side to side, or front to back. Some women also sit on a birthing ball while leaning forward on a table or bed, so their partner can massage their back.

Getting on all fours using a birthing ball can also relieve pressure on your lower back and pelvis. Place a pillow on the floor and, with your knees on the pillow, lean forward and hug the birthing ball.

This position can provide comfort if you are approaching the pushing phase and cannot sit up due to pelvic pressure.

If you are using a birthing ball, you can use it to support your legs or body while you are in bed. There are different positions you can try to increase your comfort during labor.

After childbirth

After giving birth, it is normal to feel pain or pressure in the area between the vagina and anus. Sitting may be uncomfortable.

You can deflate the birthing ball slightly to make it softer and more comfortable. This way, you can sit on the ball while watching TV or relaxing, or while breastfeeding or rocking a fussy baby.

Can you do exercises with a birthing ball?

Once you feel ready, you can use your birthing ball for exercises or to strengthen yourself after delivery.

Bouncing

For this exercise, you will gently bounce on a birthing ball for a few minutes at a time. This exercise can improve stability and balance and strengthen your legs.

Hula hoop

Strengthen and tone your core with a birthing ball. Sit on the ball with your hands on your hips, then rotate your hips in a circular motion as if you were hula hooping.

V-sit

Lie on your back with your legs elevated and your ankles resting on the birthing ball. Slowly raise your upper body until you form a V shape. Keep your hips on the floor.

Hold this position for 5 counts, then slowly lower your upper body back to the floor. Repeat for the desired number of repetitions to strengthen and tone your legs and core.

Overhead Ball Squat

Get into a traditional squat position with your feet shoulder-width apart. Hold the birthing ball in front of your body.

Bend your knees and squat down, as if you were going to sit on an imaginary chair. As you squat, raise the birthing ball above your head.

Hold the position for about 5 counts, then return to the starting position. Repeat for as many reps as you want to strengthen your legs, thighs, core, and arms.

A birthing ball can provide a lot of comfort before and during labor. It can help relieve back pain, decrease pelvic pressure, and can even shorten labor.

The only thing it can't do, however, is induce labor. And the best part about the birthing ball is that you can use it after birth to sit comfortably or get back into shape.