The exercise ball, often referred to as a birth ball, is a large, inflatable tool used to provide comfort and encourage favorable conditions in late pregnancy and the onset of labor. Its spherical shape and soft surface offer a dynamic alternative to rigid seating, helping the body manage the discomfort of the final weeks. Using the ball encourages gentle movement, which assists the baby into the best position for birth.
How the Exercise Ball Supports Labor Progression
Sitting on the flexible surface of a birth ball encourages an upright posture, which utilizes gravity to help the baby move lower into the pelvis, a process known as engagement. The upright position allows the pelvic bones to relax and widen slightly, increasing the available space for the baby’s descent. This subtle mechanical advantage is one of the primary benefits of using the ball during the final weeks of pregnancy.
The constant, gentle motion achieved while seated on the ball can contribute to cervical changes by directing the baby’s head onto the cervix. This sustained pressure encourages the cervix to thin out (efface) and begin to open (dilate), necessary steps for labor progression. Moving the hips freely helps encourage the baby to rotate into an optimal fetal position, typically head-down with the back positioned toward the mother’s abdomen. Maintaining this optimal positioning may contribute to a smoother and shorter labor process.
Step-by-Step Guide to Using the Ball
To begin, ensure you are seated squarely on the ball with your feet flat on the floor and spread slightly wider than hip-width for stability.
Bouncing and Jiggling
A gentle, rhythmic bouncing or jiggling motion involves small, vertical movements that can help the baby descend and apply a continuous, light pressure to the cervix. Keep the bouncing controlled and minimal, focusing on relaxation rather than intense exercise.
Figure-Eight Movement
The Figure-Eight movement involves tracing the number eight with your hips while keeping your feet planted on the ground. This movement promotes pelvic mobility and encourages the baby to navigate the curves of the pelvis. Perform the figure eight in both directions, focusing on smooth, flowing movements that loosen the joints in the hips and lower back.
Rocking Motions
Slow, controlled rocking motions are another way to encourage subtle pelvic adjustments. You can rock your pelvis forward and backward, which is similar to a pelvic tilt, or shift side to side. These movements can relieve pressure on the lower back while offering gentle stimulation to the muscles and ligaments surrounding the pelvis. If a contraction begins, you may instinctively sway or rock in rhythm, which can provide a distraction and support your body through the intensity.
Leaning and Counter-Pressure
The ball can also be used while kneeling on the floor, leaning your upper body draped forward over it for support. This position relieves pressure on the back and allows for gentle rocking or swaying of the hips. During contractions, the ball can be used by a partner to apply counter-pressure to your lower back, or you can lean your body weight into it to provide support and rest between periods of movement.
Essential Safety Guidelines and Usage Tips
Choosing the correct ball size is important for safety and effectiveness, as it ensures proper body alignment. When you sit on the ball, your hips should be positioned slightly higher than your knees, with both feet fully flat on the floor. For a person of average height, a 65-centimeter ball is often appropriate, but those under 5’4” may need a 55-centimeter ball, and those over 5’10” may require a 75-centimeter size.
The ball must be properly inflated to maintain its firm shape and prevent you from sinking too low, which would narrow the pelvic opening. Always use the ball on a non-slip surface, like a yoga mat or a carpeted area, to prevent it from rolling away unexpectedly. It is recommended to use the ball near a stable surface, such as a wall or a sturdy piece of furniture, or to have a partner nearby for support, especially as labor progresses.
The ball is generally appropriate for use starting around 37 weeks of pregnancy, but consult with a healthcare provider before beginning any new regimen. Stop using the ball immediately if you feel dizzy, experience sharp pain, or if your water breaks or you notice unusual bleeding. Prioritize comfort, as the goal is to encourage natural processes through gentle support and movement.