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Yoga Ball in Pregnancy

A yoga ball suitable for pregnancy can offer such a great way to improve comfort, posture, alignment, it can help to get baby in an optimal position and it can be used during the birth process. I would always recommend one as a pregnancy ‘Must have’!

You can use a yoga ball to sit on instead of a chair at a desk or instead of the couch. This also means you won’t be slouching or curling up in a position which isn’t the best for your pelvis and alignment. Even something as simple as small pelvic tilts can help your pelvic floor and circling your hips can help ease aches in your lower back.

Ball Height – Your pregnancy yoga ball shouldn’t be too low, either have you knees in line with your hips or lower than your hips. If you haven’t used a yoga ball before and you’re concerned about it moving you can roll a towel and create a ring to go round the base, this will prevent it from moving so you can practice sitting on it to get you started.

The primary benefit of sitting on a yoga ball is it will immediately take the pressure off your back easing aches and discomfort and because you have to be balanced you will sit upright and your posture will improve instantly! This alignment can help with pelvic health too so combining the yoga ball with gentle pelvic tilts is a great start.

Pelvic Tilts – Spread your feet shoulder width apart while positioning your feet flat facing out. Slowly rock backwards and forwards, putting the weight first on your tailbone and then your pelvic area. 

For Odema/ Swollen feet or ankles – Whilst keeping your body still just sit and rock your feet so toes are on the floor then your heels are on the floor.

Rotate to dilate – Sit on the ball with your feet flat and then circle your hips in a hula hoop movement.

All fours – This is great for helping baby find a comfortable position away from your spine and taking pressure off your back. With your knees hip width apart on the floor and a flat back lean over the ball letting the ball support your weight. You could fold your arms over the ball too and our your head to the side, a great way to watch TV whilst taking care of your back and helping baby get into a good position!

Childs pose – Similar to the above however you can put your bottom on your heels and lean on the ball so your torso is tilted forward, place your forearms on the ball and grip elbows with your hands resting your head on your arms. This is a great way to help encourage baby away from the spine and to encourage baby into the better position for you.

Squats – You can use the yoga ball against the wall for squats. Put the Yoga Ball between your lower back and a wall and stand with your feet slightly wider than hip-width apart. Line your feet up so as you squat they are in line with your knees and your hips are in line with your head. Squat and then push back up into a standing position.

Ball n Wall – Sit on the ball facing the wall stretching arms up high with palms flat to stretch your upper bodying ease shoulder tension or cross arms and rest your forehead on them. You could also do circles on the ball with your arms resting on the wall. This is great in labour as you can get into ‘your zone’ and block everything else out around you.

Also if you are using a ball and your birth partner is behind you whilst you are stationery it can be a great opportunity to receive a light touch massage from them!

There are so many ways to use the ball and this is just a few of them. By all means explore and see what else works for you. Not only can a ball be used in pregnancy and birth it could be used for your postnatal health too, so perhaps keep it handy!

If you ever feel light headed or unstable on the ball then you need to judge if its the right thing for you in that moment, if it ever feels uncomfortable for any reason, as with everything stop.

Enjoy all the benefits you can and enjoy!

Much love

Clare

Xx

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