What is a Birthing Ball?

Very simply it’s an exercise ball that you can find at any department store. We call them birthing balls because we use them for birth, but you don’t have to go seek out any sort of specialty “birthing ball.” They’re pretty inexpensive and definately invaluable.

1) Using the Birthing Ball During The Early Stages of Birth

When you first start to feel your rushes coming on using your birthing ball is a great way to ease into the process. The best way to use your birthing ball in the beginning is to simply sit on it and begin spiraling your hips in a circular motion. Having your birth partner standing in front of you holding your hands or being available for you to rest your head on between rushes can help you feel more supported.

Don’t think too much, don’t worry about the direction your going, or counting your spirals. You can just follow the natural flow and rhythm that you feel in your body. Remember to trust your body and allow it to lead you. This spiraling movement is one of those essential keys to moving the rushes through without allowing them to compound and become painful. The birthing ball makes it easy to move without  a ton of effort allowing you to just relax and merge that connection between the rhythm and movement of your body and the flow of the birth. While simultaneously it is opening up your pelvis creating space for your baby to move down.

Using Spirals on the Birthing Ball to Get into Active Labor

Active Spirals on the Birthing Ball to Get Contractions Started

Now this one is similar to the first one but is used to get your birthing rushes started. Perhaps your water has broken but it’s taking a while to progress to the point of contractions yet, so to get things rolling you can sit on the ball and do smooth but active circles (perhaps to the same flow as salsa music)  for 20 minute alternating directions periodically during that time. This will bring your babies head right down onto your cervix and some nice juicy rushes (contractions) should start flowing.

2) Rocking and Spiraling on Hands and Knees Over the Birthing  Ball

Great to use any time throughout your birth. It’s a good way to maintain that hands and knees position without putting any extra strain on your wrists. And the birthing ball is a fabulous support for your upper body allowing you to relax while your body does the work. In this position you can lean over the birthing ball and rock or sway your hips from side to side or from front to back. This movement feels really nice, and can be very soothing. Or even better spiral your hips in this position.

3) Using the Birthing Ball When Mama gets Tired and Needs A Little Extra Support

Birth Partners Helping Mother on the Birthing Ball

Another great reason to have a birthing ball on hand is because there may be times during your birth that you get really tired and movement may become challenging. This is when the birthing ball comes in handy. With the help of your birth partners you can sit on the ball and they can easily help to move rock and spiral your hips while your on the ball. Since balls move around easily it is a way to keep your body moving and flowing with the birth without exerting a lot of effort. Also if you’d like to lean over the birthing ball as in the previous position while your birth partners rub your back or apply warm compresses it can help you to relax and release your muscles.

4) Using Birthing Ball to Progress Labor or Get Baby into Favorable Position

Using Birthing Ball to Progress labor

This is a position to use if birth has slowed for some reason and you need to get it going again. Sometimes when birth has slowed it is because the baby has moved into an unfavorable position. This one will help to correct this and get your baby properly aligned. You sit and bend your knees touching the soles of your feet together. The birthing ball is placed in the space between your knees and you lean forward to hug the ball. Now you have two trusted people at either side of you.You vigorously rocks side to side as your support team holds your arms and shoulders to hold your weight when you lean towards them preventing you from falling. This is a vigorous movement that shifts the asynclitic  (the baby’s head is tipped as if listening). It may correct the angle of the baby’s head and allow it to descend if it was in an unfavorable position.

5) Deep Squatting with the Birthing Ball 

Squatting is a great position to be in during birth, because you are upright and working with the pull of gravity to move the baby down, it also creates a wide opening in your pelvis. The arch of the ball can help to support your upper body while in this position. This is a great one to use during all phases of birth and may even be a good possiblity during the pushing phase.

So go out and get yourself a birthing ball! You can practice doing some of these moves while your pregnant such as leaning over the ball (which is awesome to help with back strain) or doing the comfortable spirals on the ball. I used my birthing ball through my whole pregnancy, which relieved a ton of the discomfort and pressure especially the further along I got, and I used it some during the birth. If you already have a birthing ball and have any tips that you’d like to share or if you have any questions please leave me a comment below

Birthing balls are awesome! They are easy to find, inexpensive and an invaluable comfort tool to use during your pregnancy, birth and post partum. In this article you’ll learn what a birthing ball is, where to get one, and how to use a birthing ball to help you have a more comfortable pregnancy, childbirth and beyond.

What is a birthing ball?

It is basically a large exercise ball, like the kind they use for physical therapy. They can be called Exercise Balls, Pregnancy Exercise Balls, Yoga Balls, or Birth Balls. But the names not as important as the benefits are! These balls have been discovered by the birthing world and have become a known as a Mommas greatest helper.

The Benefits of Using a Birth Ball

During early pregnancy your birthing ball is used as an exercise ball to prepare and strengthen your body to carry your baby more comfortably during your pregnancy. As the pregnancy progresses your birth ball is used to create familiarity with birth positions and movements and to begin preparing your body for birth.

And in late pregnancy during the final stretch when space is getting tight and comfort is hard to find, your birth ball offers much needed relief from back and hip strain, and is used to line your baby up in the optimal fetal positioning.

During labor your birthing ball assists you into beneficial positions that make birth easier and less painful, it helps to open and create space in the pelvis for your baby to come down, provides great support for the Momma and helps her to conserve her energy. After your baby is here your birthing ball is a great tool to sooth your baby to sleep and to help you to get back into shape.

Purchasing a Birth Ball

You can get one in the sporting good section of most stores; they are easily found at fitness stores, and can even be purchased on line. They cost anywhere from $8.00 up to $50.00. I got the cheapest one and it worked great! They’re made out of vinyl and you pump them up with an air pump or a bike pump.

Choosing the Right Ball for You

Make sure to get the right size for you. An average woman 5’5″ is usually comfortable with a 65cm ball. If you are much shorter you should get a smaller 55 cm size or if you’re much taller you’d get the larger size. Check to make sure it’s the right fit for you by sitting directly on top, feet flat on the floor. Your legs should be at a 90 degree angle, either even with or lower than your hips. You should have someone support you until you get comfortable using the ball.

Make sure you get one with at least a 250-300lbs weight capacity or more depending on how much you already weigh, and remember that your weight will increase as your pregnancy progresses. Make sure that you get one that deflates slowly so that if it gets a hole you won’t fall on your butt.

How to Use Your Birth Ball to Have a Comfortable Pregnancy

Your Birthing Ball is your faithful exercise partner in preparing your body for pregnancy and birth.

Starting early on in pregnancy you can use your pregnancy exercise ball to do gentle exercises that encourage flexibility and strength, especially in your core muscles. Building a strong core helps to support your baby, takes the pressure off of your back, and allows you to carry your baby more comfortably.

Core strengthening on the exercise ball for early pregnancy:

Plank and Advanced Plank

Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.

Walk your hands away from the ball until you feel the ball reach your upper thighs (A). Keep your shoulders directly above your hands.

Tighten your abdominal muscles.

When you’re comfortable with the plank (A), try the advanced plank:

From position (A)push your body weight forward until your shoulders are in front of your hands and the ball is beneath your shins (B). Hold for three deep breaths. Return to the start position and repeat.

Exercises on the Birthing Ball for a Comfortable Pregnancy and Birth Preparation:

As your Pregnancy progresses and your hips are adjusting wide to make room for your baby you can use the exercise ball to open and increase the flexibility in your hips which helps to minimize resistance and allows them to expand easier decreasing a lot of the discomfort that can be felt in your hips and lower back.

Exercise #1 Rocking (Side to Side):

Sit on the ball with hips and legs spread wide to support you and then begin rocking from side to side.

Exercise #2 Rocking (Forward and Back):

Sit on the ball with hips and legs spread wide to support you and then begin rocking forward and backward

This next exercise is the best one you can do for yourself and your baby. Even if you don’t learn any other exercises this one’s a must! It is the act of spiraling, a movement that encourages you to tune into and connect with the rhythms and energy field of your body and the birth. The spiral is the most generative form of subtle energy. When its coil is unwound the stored energy is released. Become comfortable with this movement during your pregnancy and use it in your birth to spiral the energy of the contractions down through your body instead of allowing the pressure to concentrate in your stomach. It also opens your pelvis, creates space and moves your baby right down to your cervix.

Spirals on the Birthing Ball:

Sit on the ball with legs spread wide to support you and begin to spiral your hips, do big circles, then switch directions.

During the final months the birth ball is a saving grace for an achy body. Just by simply draping yourself over it greatly relieves the stress on your body and eases aches and pains in your back and hips.

Relaxation and Comfort Positions on the Birthing Ball:

Draping Over the Ball:

Sit on your knees, with your arms in front of you lie stomach down on the ball. In this position you can just relax there, or you can rock your torso back and forth or side to side.

Draping Over the Ball and Wagging your Tail:

Draped over the ball and keeping your torso still, you may sway your hips side to side, and begin to spiral making circle movements with your hips.

How to Use Your Birthing Ball to position Your Baby for Birth

During the final months you have to pay very special attention to what position you are sitting in. Your baby is moving around trying to get into the right position for birth. To Decrease the Risk of your baby turning into the breach position and to encourage proper positioning it is important to assume straight postures where your knees are level or lower than your hips. Sitting on the birthing ball naturally encourages that position.

How to Use Your Birthing Ball to Have an Easier More Comfortable Labor

Using the birthing ball during labor (especially early labor) allows you to use comfortable and purposeful upright positions. It increases freedom of movement, eases pain, opens pelvis, encourages dilating and effacing, and brings the baby down upon the cervix.

How to Use Your Birthing Ball during Birth:

You may sit on the ball and with your birth partner standing or sitting in a chair in front of you for added support you can do the rocking and spiraling, or you may do any of the movements draped over the ball as well. You may also sit on the ball and rest your head on the couch, bed or your partners lap and continue the rocking movements.

How to Use Your Birth Ball Even after Your Baby’s Born

The birthing ball is a great tool to help to sooth and comfort your baby beautifully. They love it when you sit on the birthing ball and gently bounce them in your arms, it’s familiar to the movement they are used to experiencing in the womb. It works wonders, like the rocking chair and it’s comfortable for you too. Also your birthing ball can turn back into an exercise ball to help tone your muscles after birth.