Your fit ball could be your new best friend during pregnancy. I would advise all pregnant woman to get one from the start of their pregnancy as they can be a great tool for getting your pelvis moving and supporting you while sitting or in labour
Fit balls can be used throughout your pregnancy to get your pelvis moving and relieving tightness in your low back and hips.
If you have a sitting job you may find a fit ball gives you more comfort and support during pregnancy.
Two exercises you can try at home
- Sitting on your fit ball move your hips in all directions and try a figure 8 pattern with your hips. This can help get you lumbar spine (low back), pelvis and hips moving. Gentle movement is great while pregnant and can often relieve tightness from long periods of sitting or standing
- Use the fit ball to support your upper body and allow your belly, thoracic spine (mid back) and hips to stretch out.
Labour and Birth
During labour and birth the fit ball can also be a great resource. There’s no one position that is best, just find what works for you. Many women find the above exercises very helpful during labour to release some of the tension and tightness they may feel in their back and pelvis. Some women have reported sitting on the fit ball reduces pain of contractions as it applies pressure to the perineum.
After birth the fit ball can be used as above to help with remobilising your pelvis and gently reactivating muscles in the area including your abs and glutes.
Its also a great tool to be used while settling the baby. Many babies will find the gentle rocking relaxing and soothing.
If you would like further information about pregnancy exercises please ask!
Dr Esther Finn