Buying a birthing ball can be a great investment for you when you are ready for pregnancy birthing ball practice. A birthing ball can relieve a lot of tension during pregnancy and ultimately promote better posture for the mother, which can then aid in the positioning of the baby in the womb.
A birthing ball is a great tool for finding comfort during labor and can be used to help adjust certain positions to create more room in the pelvis for the baby to pass through.
Do not hesitate to buy birthing balls during pregnancy. If you don't know how to choose the actual size of the ball, the manufacturer also has a guide on their website so you can see if that size is right for you.
How to open up the headspace of the pelvis with birthing ball exercises?
This specific exercise will help you open up the headspace of the pelvis to allow the baby to pass through, the pelvic entrance.
So this opening of the upper part of the pelvis is very important. So try doing this by simply sitting on a birthing ball. This can help you maintain an active resting position.
Correct posture for the entire spine is not with the knees tilted at a 90-degree angle. Your feet should be flat on the floor. Your legs should be in a wider stance, but not too wide to be uncomfortable. They were falling together, but not so close that they wanted to separate. So try to ensure correct sitting posture from the start.
Regular squat exercise patterns are also helpful for mothers.
So you can do hip circles by keeping this cushion on the exercise ball. You can do hip circles, turning the bottom in a circle one way and then switching to the other.
As you roll forward, you rotate your tailbone under your hips. You can also do a figure 8, using the bottom to draw the number "8".
So it's a great movement pattern that opens up the pelvic inlet and you can do it from side to side and front to back.
Alternatively, you can place your hands and knees on the birthing ball and your upper body on the pregancy ball. Then you can tilt the tailbone first, and then tilt the tailbone back. You need to focus on the movement of the pelvis rather than the movement of the entire spine.
How to perform assisted squats with a birthing ball?
These activities are more challenging than the previous ones. In this position, the mother needs to adopt a squatting position. Choose a solid wall and place the ball between your waist and the wall.
Try lowering your knees into a back squat position supported by a ball. Bend your knees to nearly 90 degrees if you can. Your pain level is the limit. Use this exercise to help you maintain a rhythmic breathing pattern.
In the final stage, the baby must pass through the pelvic outlet to the pelvic floor. Opening up the pelvic outlet area is now critical to using the birthing ball.
So you can drape your upper body over the ball and keep your knees together and your feet apart.
This can be considered a good push position.
This simple birthing position and movement can be used during labor. Remembering all these locations can be overwhelming. But the mother needs some help to find some comfortable positions.
You don't necessarily need to do all of these moves at any given time. But try to practice all of them as much as possible.