Get ready for Pregnancy birth ball exercises

Purchasing a birth ball is a big investment for you all when you are preparing for your pregnancy birth ball exercises. Birth balls can relieve a lot of tension during pregnancy and eventually promote better posture for mothers then it can help the baby’s positioning in the womb.

During labor, the birth ball acts as a great tool to find comfort and can be used to help with certain positions to create more space in the pelvis for the baby to come through it.

This article aims to help prepare you for the most positive experience by building up your mind and body. dear parents, I strongly suggest you read this wonderful article and get the insight that will help for a better experience for you all.

pregnant mom is doing yoga

How the birth ball exercises act with anatomical basics of the pelvis

The top of the pelvis has an oval-shaped hole and the baby has to enter through it to engage in the pelvis. When a baby is engaged they are in the mid of the pelvis and as the baby moves down further it will reach the pelvic outlet. This pelvic outlet is the bottom of the pelvis.

The pelvises have various levels and the mother’s movements can increase or decrease the space within those levels of the Pelvis. Depending on the way the baby is in the pelvis, set movements can be used to help to open the space up.

So in this article, we try to sharpen your insights about how a birth ball can help to increase some of those movements.

So don’t hesitate to buy a birth ball during your pregnancy period. If you are not confident enough to select the actual size of the ball, the manufacturers also have a guide on their website that you can check out to see if the size is going to be fit for you.

How can you open up the top space of the pelvis by doing birth ball exercises?

This specific exercise will help you to open up the top space of the pelvis for the baby to come through which is the pelvic inlet.

So this type of opening of the top half of the pelvis is very much important. So try to do this simply by sitting on the birth ball. That can help you in an active rest position.

The proper posture at all spine is not slumped over with your knees at about a 90-degree angle. Your feet should be flat on the floor. Your leg should be in a wide stance but not uncomfortable wide. They are falling together but not so close that they want to fall apart. So try to ensure the correct seated positions from the beginning.

Pregnant mom is sitting on a birth ball
Picture credit –

The law squat exercise pattern is also very helpful for moms

So you can do hip circles by maintaining this sitting pasture on the birth ball. You can do hip circles where you are dropping a circle with the bottom with your bottom in one direction and then switch to the other side.

As you are rolling forward you can turn your tailbone under your bottom. You can also do figure eight where you can draw the number 8 with your bottom.

So this is kind of a great movement pattern that can open the pelvic inlet and you can do it from side to side as well as from front to back.

Also, you can drop your hands and knees with your upper body over the birth ball. So then you can tilt the tailbone and then tilt the tailbone backward. You need to focus on the movement of the pelvis over the movement of the whole spine.

lady do exercisewith the birth ball
Pic credit – birth

How can you do assisted squats with the birth ball?

These activities are more challenging than the previous ones. In this position, the mother needs to sit in a squatting position. Choose a solid wall and place the ball in between your low back and the wall. 

Try to lower your knees into law back squatting position supported by the ball. bend your knees nearly up to 90 degrees if you can. Your pain level is the margin for this. Assist your rhythmic breathing pattern along with this exercise.

pregnant mom exercise with a birthball
picture credit – birth

Few additional movements without the birth ball

You can do curved walking, sideways stairs walking online on your side with the bottom leg extended and the top leg in front with the shin on a peanut ball or stack of pillows. This movement will help open the mid-pelvis.

At the final stage, the baby must go through the pelvic outlet to the bottom of the pelvis. Now to open up the pelvic outlet area is crucial to using the birth ball.

So you can drape your top half over the ball and keep your knees close together here your feet can splay apart.

This can be considered a great pushing position

this simple birth bol position and movements that you can use in labor. It may be overwhelming for you to remember all of these positions. But the mother needs to have some assistance to help find some position to get comfortable in.

You don’t necessarily need to do all of these movements at a specific time. But try to practice all of them as much as you can

Try to understand the smart way of listening to your own body. Try to understand how the breed can totally relax your body muscles.

2 thoughts on “Get ready for Pregnancy birth ball exercises”

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