Birthing Ball Basics
YogaBirth teachers use Birthing Balls in their classes. They can
be invaluable for use during pregnancy, labour and afterwards, especially
for those with back, shoulder or pelvic pain. Many maternity units
now provide them for use during labour.
Seek advice about which size you need (see below). For safety, choose a good quality, strong ‘anti burst’ ball**.
The benefits and uses
In Pregnancy
The Ball can be used for yoga, exercise or to sit on instead of a
chair. Your YogaBirth teacher can show you how to use the ball
to strengthen
pelvic and postural muscles, help to relieve back and pelvic pain
and how to encourage your baby into the best position for birth.
(‘Optimal Foetal Positioning’)
In Labour
The Ball is a valuable tool for Active Birth, relaxation and massage. 
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Sitting on and swaying
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Kneeling on the floor and relaxing over the ball (with plenty of padding under the knees)
Both positions encourage upright, open postures, free movement and
unrestricted breathing to release tension, so helping your baby to
move down the birth canal more quickly and easily.
After the birth
Sitting on the Ball, gently rocking and circling the hips along with
gentle stretching exercises has many benefits: -
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Speeds recovery and healing by stimulating the circulation in the pelvic area
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Strengthens the core postural muscles, (pelvic floor, abdominal and back muscles).
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Helps to realign the spine
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Corrects any structural imbalances.
Holding your baby, whilst gently rocking on the ball can help soothe a crying baby and be less tiring than standing.
Post Natal Uses
As you feel stronger you can build up your exercise routine, using the Ball in many different ways to improve general fitness. There are plenty of instruction manuals, DVDs and classes etc. to help you find a suitable exercise programme when you feel ready for it. **Ask your YogaBirth teacher for local suppliers
What size ball do you need?
Balls come in various sizes. For the average sized person a 65cm ball
is usually most suitable (see below). However, larger or smaller
balls are available from some suppliers for women over 5’7” or
below 5’1”.
How do you know if it’s the right size?
During pregnancy, for ‘Optimal Foetal Positioning’ and
for labour
As you sit on the top of the ball, place your feet firmly on the floor,
hip width apart and parallel. Your hips should be higher than your
knees, to the point where you can still keep your heels firmly down
and ‘grounded’ in any seated movement.
After your baby is born, you can deflate the ball a little until
your hips are level with your knees –this is the recommended
height for most exercises involving sitting.
