A pregnancy ball is a large, inflatable, durable sphere often made from anti-burst material. It is frequently used during pregnancy to provide comfort and gentle exercise, particularly by alleviating pressure on the lower back and pelvis. Sitting on the ball encourages an upright posture, which helps stabilize pelvic joints and relieve discomfort associated with carrying a growing baby.
Choosing the Right Ball and Setup
Selecting the correct size ball is important for both comfort and safety, as improper sizing can compromise balance and posture. Ball diameters typically come in 55 cm, 65 cm, and 75 cm, determined primarily by your height. If you are under 165 cm (5’5″), a 55 cm ball is often recommended. Those between 165 cm and 180 cm (5’5″ and 5’11”) usually find a 65 cm ball most suitable, while taller individuals generally require the 75 cm size.
The true test for correct sizing is the seated posture. When sitting on the ball with your feet flat on the floor, your hips should be positioned slightly higher than your knees. This alignment promotes optimal pelvic positioning and spinal health. The ball should be inflated to be firm yet yield slightly under your weight.
Before beginning any movement, ensure your environment is secure by placing the ball on a non-slip surface, such as a carpet or yoga mat. Clear the area around you to prevent tripping or damaging the ball. When first sitting on the ball, especially in later pregnancy when your center of gravity is altered, have a stable surface nearby, like a wall or sturdy furniture, to steady yourself.
Step-by-Step Guide to Safe Bouncing
To begin, sit squarely on the ball with your feet placed firmly on the floor, spaced about 60 cm (24 inches) apart, which offers a wide base of support. Your spine should remain elongated and upright, and your shoulders should be relaxed, avoiding any tendency to slouch or lean excessively. Maintaining this posture ensures the movement originates from your hips and pelvis, not your back.
The bouncing motion should be a small, gentle, and controlled vertical movement. Imagine a slight spring action, keeping the movement minimal and within your comfort zone. The purpose of this movement is to encourage pelvic mobility and relaxation, not to perform intense exercise.
Focus on establishing a slow, rhythmic tempo, which helps to soothe the body and mind. You can rest your hands lightly on your knees or hold onto a stable object for additional balance and security. This gentle, consistent bouncing helps to subtly engage the deep core muscles as they work to stabilize your body.
Alternative Movements on the Ball
Beyond simple vertical bouncing, the pregnancy ball is a versatile tool for other beneficial movements that target different areas of the pelvis. One common alternative is the pelvic tilt, which involves a controlled rocking motion of the pelvis forward and backward. As you rock, gently arch your lower back forward and then tuck your tailbone underneath you, alternating between the two positions. This movement helps to stretch the lower back and can encourage the baby into a more favorable position for birth.
The figure-eight involves circling your hips in a continuous, flowing pattern, tracing the shape of an eight or an infinity symbol. This fluid, rotational motion encourages joint mobility in the hips and pelvis, helping to ease stiffness and tension. Keeping your feet planted and using only your hips to drive the movement is essential for stability.
The ball can also be used as a support for stretching while kneeling on the floor. Kneel with your knees apart and lean forward to drape your upper body over the ball to achieve a restful, supported position. This allows your belly to hang freely, which provides relief from back pressure and opens up space in the pelvic region.
Safety Precautions and When to Stop
Always check with a healthcare provider before beginning any new exercise routine, especially if you have medical conditions such as placental issues or significant pelvic pain. Never attempt to use the ball if you feel lightheaded, dizzy, or notice sudden changes in your vision or breathing.
You must immediately stop using the ball if you experience any sharp or increasing pain in your back, hips, abdomen, or any other part of your body. Discomfort is a signal to pause and reassess your posture or the movement you are performing. If you feel unsteady or your balance seems compromised, ask a partner or another person to stand nearby as a spotter.
If the ball appears damaged, such as with a puncture or tear, do not attempt to use it, as this compromises the integrity of the anti-burst material and creates a fall risk. Remember that your balance changes rapidly throughout pregnancy due to shifting weight and a looser center of gravity.