During pregnancy, a stability ball, frequently referred to as a birthing ball, offers a supportive and dynamic surface for comfort and gentle exercise. Using the ball can relieve pressure on the pelvis and lower back, promoting better alignment throughout the pregnancy. It also facilitates small, controlled movements that can prepare the body for labor.
Determining the Correct Size
The primary goal when selecting an exercise ball for pregnancy is achieving the correct alignment when seated. Ideally, the hips should be positioned slightly higher than the knees to encourage an open pelvic angle. This specific posture helps the pregnant user maintain a neutral spine and allows gravity to assist with optimal fetal positioning. The correct size ensures that both the hips and knees are bent at an angle between 90 and 100 degrees.
The most reliable method for finding the appropriate size is correlating the ball’s diameter directly with the user’s height. Exercise balls are measured by diameter in centimeters, and different heights correspond to distinct ball sizes. Selecting the wrong size can negate the ball’s benefits and potentially introduce instability.
For individuals who measure under 5 feet, 4 inches tall, the appropriate ball size is typically 55 centimeters. This diameter ensures that the feet remain flat on the floor while maintaining the slightly elevated hip position. Using a ball that is too large for this height range would prevent the feet from grounding fully, making movement unsafe.
Most pregnant individuals between 5 feet, 4 inches and 5 feet, 10 inches tall will find the 65-centimeter ball size suitable. The 65cm ball effectively accommodates the necessary knee and hip angles for comfortable, supported sitting.
Taller individuals, measuring 5 feet, 11 inches and above, should choose a 75-centimeter diameter ball. In some cases, very tall users might even require an 85-centimeter ball to achieve the proper hip elevation. Choosing a ball that is too small for these heights results in the knees being positioned too high, which can compress the abdomen and defeat the purpose of pelvic opening.
Essential Safety and Stability Checks
Before use, confirm the ball is properly inflated, as this directly affects both stability and the user’s seated height. The ball should feel firm to the touch, but not stretched to its absolute maximum diameter. Over-inflating can compromise the structural integrity, while under-inflating will lower the user’s seated height and make movement sluggish.
Select a ball featuring anti-burst technology, often indicated by an “SGS” or similar stability rating. This safety feature means the ball will deflate slowly if punctured, rather than popping suddenly, which reduces the risk of falls. Always check the manufacturer’s stated weight limit to ensure it safely exceeds the user’s current pregnancy weight.
Use the ball exclusively on non-slip surfaces, such as a low-pile rug or a yoga mat placed underneath it. Using the ball on slippery hardwood or tile floors can cause the ball to slide out unexpectedly.
Always ensure there is a stable piece of furniture or a wall nearby when attempting to get onto or off the ball. Use a gentle, controlled motion to sit down, rather than dropping onto the surface. Having a reliable object for support provides a necessary anchor point for maintaining balance during transitions.
Optimal Use and Seating Posture
Once the correct size is chosen and safety checks are complete, maintaining proper seated posture maximizes the ball’s benefit. Sit squarely in the center of the ball with the spine straight and the shoulders relaxed directly above the hips. The feet should be flat on the floor, spaced about shoulder-width apart for a wide base of support.
Gentle, controlled movements are most beneficial during pregnancy, starting with small pelvic tilts. These involve slowly rocking the pelvis forward and backward, which mobilizes the sacrum and can help relieve lower back tension. This subtle motion engages the deep core muscles without placing undue strain on the abdominal region.
Gentle figure-eight motions or slow, side-to-side rocking of the hips encourage the rhythmic opening and relaxation of the pelvic floor muscles. Such exercises are beneficial for promoting comfort and encouraging the baby to move into an optimal position for birth.
Begin using the ball in short intervals to allow the body to adapt to the unstable surface. Start with sessions lasting only 10 to 15 minutes at a time, gradually increasing the duration as comfort allows.