Why a Pregnancy Ball is one of Your Best Investments

A high quality ball that is suited to pregnancy is one of the best investments you can make during pregnancy and beyond. I use mine here in the Green Retreat treatment room for pregnancy and postnatal sessions and I recommend them to all of my pregnant clients, as the benefits are numerous.

You can begin using yours as early in pregnancy as you feel comfortable but from around 22-23 weeks gestation is ideal. At this time, baby is feeling heavier and you may begin to notice the effects of your pelvis moving and your surrounding muscles adjusting to your change in posture. You will also hopefully be feeling less nauseous and more comfortable to include gentle movement.

One of the key benefits to using a pregnancy ball is to support your core strength. This is vital, as your abdominal muscles naturally move apart to adjust to your growing baby and weakness here can lead to an aching back and tension in the muscles around your buttocks and hips. Sitting on your ball, rocking, rotating and leaning over it while on your all fours, all work to support your core muscles.

When you sit on the ball in the optimum alignment, i.e. with your hips higher than your knees, it helps to lengthen and release the psoas – a vital muscle to work with in preparation for birth (more on this in a separate blog post!). You can also use the ball to support you in a lunge position, which further stretches the psoas.

Both sitting and leaning over the ball have the effect of opening the pelvis, thus releasing muscular tension here and allowing more space for baby to move into the optimum position for birth and descend. Gentle bouncing on the ball also helps baby’s descent and promotes dilation of the cervix towards the end of the third trimester and during labour. At the same time, your pelvic floor is supported, which is also highly beneficial postnatally.

As the weight of the baby is supported when you sit on the ball, it is a preferable position if you experience symptoms of SPD (symphysis pubis dysfunction) or other pelvic discomfort.

You can use the ball creatively as a support to cuddle during contractions, to stretch your chest muscles when leaning over on all fours and any time you want to take the pressure off your sacrum. There are also lots of ways your partner can learn to offer massage to you while incorporating the ball. The possibilities are endless!

As mentioned above, postnatally, your ball will be a comfort during the early days and weeks post-birth, as support for your pelvic floor and sacrum. It is also a fantastic way to settle or wind your baby by holding them upright against your chest while you sit and bounce. There are also fun ways you can use the ball to support your baby’s core strength and view of the world! Supporting them while they lie across the ball on their tummy is an amazing core strength exercise and gentle movement gives them an incredible sense of freedom as they ‘fly’ around! As your baby becomes a toddler, your pregnancy ball will be one of the most fun toys ever! This continues well into the school years, as they roll on it, throw it, and push it around. Of course, you can also continue to use your ball as a fitness tool for many years beyond your pregnancy.

When looking for your ball, make sure to choose one that has anti-burst technology, to avoid a horrible popping accident when it rolls near the radiator or even worse, when you are on it! It is also advisable to choose material that is free of phthalates and other chemical nasties that you would rather avoid, especially during pregnancy.

I have a few of my favourite NBF balls here so if you would like to take one home with you after your next appointment and get started straight away, let me know or write it in the ‘notes’ section of your appointment booking. Alternatively, you can order one from the Nestled in Nurture shop and have it delivered to your door (or arrange a local pickup).

As you can see, a pregnancy ball is a very low-cost investment that will last you years and provide so many benefits for all the family! As always, if you need any help or support with how to use your ball safely and effectively for optimum benefit during your pregnancy and beyond, please ask any questions in the comments below or drop me an email.