The exercise ball, often called a birthing ball, is a simple, non-medical tool many people use near the end of pregnancy to encourage labor progression. While it is not a guaranteed method for medical induction, the ball promotes comfort and optimizes the baby’s position, which can naturally help labor begin and advance. Using the ball allows a person to remain upright and active, utilizing gravity and movement to assist the body’s natural preparation for birth.
How the Exercise Ball Supports Fetal Positioning
Sitting on an exercise ball encourages an upright posture, aligning the baby optimally within the pelvis. Unlike a soft couch or chair, the unstable surface promotes subtle, constant adjustments in the core and pelvic muscles. This gentle movement helps relax the ligaments and muscles around the pelvis, creating space for the baby to move.
When seated correctly, the knees are positioned slightly lower than the hips, allowing the pelvis to tilt naturally forward. This anterior pelvic tilt encourages the baby’s head to tuck down and apply pressure directly onto the cervix. This sustained pressure stimulates the release of oxytocin and encourages the cervix to efface and dilate. Remaining upright harnesses gravity, assisting the baby in descending deeper into the birth canal, a process known as engagement.
Specific Movements to Encourage Labor Progression
To encourage the baby’s descent and engagement, several specific seated movements can be performed on the ball. Gentle bouncing is perhaps the most well-known movement, where small, soft up-and-down motions apply rhythmic pressure to the cervix, helping to stimulate contractions. The key is to keep the bouncing minimal and sustained, rather than aggressive, for 30 to 60 minutes, followed by a break.
Pelvic rocking involves sitting on the ball and slowly tilting the pelvis forward and backward, similar to a pelvic tilt exercise. This motion creates movement in the pelvic joints and helps shift the baby’s position, useful if the baby is in a posterior position. Another effective movement is the pelvic circle, where the hips are rotated slowly, tracing a large circle. This exercise helps to loosen the ligaments and encourages the baby to rotate and descend.
The figure eight motion is an advanced version of the pelvic circle, requiring movement in the shape of an infinity sign. This asymmetrical movement is helpful for creating space in the pelvis and encouraging the baby through the narrowest parts of the pelvic inlet. Performing these movements in alternating directions—clockwise and counter-clockwise—is recommended to ensure equal mobilization. All movements should be done slowly, with full control, and stopped immediately if any sharp pain or discomfort is felt.
Safety Considerations and Proper Ball Selection
Before using an exercise ball to encourage labor, consult with a healthcare provider to ensure the movements are appropriate. Using the correct size ball is important for both comfort and effectiveness. When seated with feet flat on the floor, the hips should be positioned slightly higher than the knees, typically about four inches above them. This position is achieved by a 90-degree or greater bend at the hip.
General size guidelines suggest a 65 cm ball for individuals up to 5 feet 8 inches tall, and a 75 cm ball for those who are taller. Ensure the ball is properly inflated, as an under-inflated ball will lower the hips and narrow the pelvic opening. When sitting on the ball during late pregnancy, it is advisable to have a spotter nearby to assist with balance and stability. The ball should always be used on a non-slip surface, such as a carpeted area. Wear non-slip socks or go barefoot to prevent falls.
Utilizing the Ball During Active Labor for Comfort
Once active labor is established, the purpose of the ball shifts from encouraging progression to managing discomfort and promoting active rest. Sitting on the ball allows a person to maintain an upright position, leveraging gravity to aid the baby’s descent without the strain of standing. The soft, yielding surface provides a more comfortable seat than a hard chair and can offer relief to the perineum during contractions.
Between contractions, the ball can be used for passive rest by kneeling on the floor and leaning forward, draping the upper body over the ball placed on a supported surface. This position takes pressure off the back and allows for relaxation while still benefiting from a forward-leaning posture that helps rotate the baby. During contractions, the innate urge to sway or rock can be supported by the ball, allowing for rhythmic movements that help distract from pain. This active resting position maintains pelvic mobility and allows the support person to easily apply counter-pressure to the back if needed.