How to Use a Birthing Ball During Pregnancy

A birthing ball is a simple exercise, physical therapy or Pilate's ball. Becoming increasingly popular in birthing facilities, it can also be used in pregnancy to help position the baby before birth, stay healthy and help prepare the body for labor and childbirth as it strengthens the lower back and lower abdominal muscles.

Instructions

    • 1

      Follow safety precautions. Make sure the ball is the correct size for you. You should be able to sit on the ball with your feet in front of you. Your knees should form a ninety degree angle. You should be on a firm surface and your feet should be bare or in non-slip soles. Purchase a burst-resistant ball to prevent it from popping if it comes in contact with a sharp object. Until you get used to sitting on the ball, make sure someone is there to help you get on and off.

    • 2

      Sit on the ball. Make it your primary chair as you watch television and sit at the computer during your pregnancy. Sitting on the ball puts you into a supported squat, opening up the pelvis and aligning the spine. Many women report fewer aches and pains as pregnancy progresses, if they use a birthing ball throughout their pregnancy. In addition, sitting on a ball may be easier to get up from in late pregnancy than sitting in a chair or on the couch.

    • 3

      Rock or sway on it. If it feels good and you're comfortable doing this, try gently swaying back and forth or bouncing on the ball. This exercises your thighs and your pelvic floor muscles, helping prepare your body for labor.

    • 4

      Try getting onto your hands and knees and leaning over it. This may be very helpful at repositioning the baby, especially if they've managed to get to an uncomfortable spot beneath your ribs. Some people also report it helps turn a breech baby.

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