Pregnancy is an interesting and often fun journey, but it can come with physical challenges. Incorporating gentle exercises into your routine can greatly benefit your overall well-being (and help you prepare for birth). One versatile piece of equipment that can support you during this time (and your birth) is the yoga ball, also known as an exercise or stability ball. We’ll have a look at some exercises to get you started and why it’s so important (scientifically speaking) to incorporate Yoga Ball exercises in your pregnancy.
First let’s look at the Yoga Balls
We like this ball as it comes with a book of exercises that are appropriate for each trimester (giving you lots of options). A more budget option (and if you know what you’re doing already or have guidance by a PT or Physio) would be this one. We’ve used Core Balance products before and always found them to be reliable and priced right.
We also really like this ball size guide on the Baby Go Website along with their exercise information.
Summary of Benefits of Using a Yoga Ball During Pregnancy
- Improved Balance and Stability: As your belly grows, maintaining balance becomes more challenging. Using Yoga Ball exercises in your pregnancy helps enhance your stability.
- Strengthening Core Muscles: Strengthening the core is essential for reducing lower back pain and supporting the added weight (this can also help in your recovery after the birth).
- Enhanced Flexibility: Gentle stretches on the yoga ball can improve your flexibility, which is beneficial during labour and during recovery after the birth.
- Relief from Back and Rib Pain: Sitting on the yoga ball encourages proper posture and helps relieve tension in the lower back and upper back (as does building strength). A lot of ladies choose to work or watch tv / read sat on their ball. Check out or other pages on upper back pain and rib pain for more tips on relieving these symptoms.
- Improved Labour outcomes: Exercising using a Yoga Ball can help improve length of labour and reduce need for intervention.
So, the important bit, what do the scientific studies tell us?
- Fatigue: Yoga Ball exercises in your pregnancy can relieve fatigue in middle and late pregnancy, according to this study.
- Labour Pain: The clinical implementation of a birth ball exercise can be an effective tool for pregnant women to reduce labour pain. Read the study results here.
- Vaginal Delivery: Yoga Ball exercises in your pregnancy can reduce the rate of episiotomy, and promote spontaneous vaginal delivery according to this study.
- Low back pain: The inclusion of Yoga Ball exercises in your pregnancy may reduce pregnancy low back pain and boost daily life functions. This one is interesting and pretty important, read more here.
Foetal Position: This study showed that pelvic rocking exercises using the birth balls are useful for maintaining foetal lies, foetal attitudes, and presentations and thus it is worth recommending for pregnant women.- Duration of Delivery: This study looked at: ‘The effect of birth ball exercise on labour pain, delivery duration, birth comfort, and birth satisfaction’ and concluded that; the birth ball exercise significantly reduced labour pain and labour time and helped foetal descent and cervical dilatation, shortening labour pain and delivery time.
These benefits make yoga ball exercises a valuable addition to a prenatal fitness routine. I think it’s hard to find reasons not to do them in fact, obviously always consult with your healthcare provider before starting any new exercise regimen to ensure it’s safe for you and your baby but the sooner you start the better.
Recommended Yoga Ball Exercises
Pelvic Tilts / Rotations:
– How to do it: Sit on the yoga ball with your feet flat on the floor. Slowly rock your pelvis forward, imagine tucking your tail underneath you and then tilt it backwards (pushing your tail up behind you). Do the movements slowly.
- How many: Try 5 in each direction. Then try drawing circles with your tail bone (coccyx) also 5 in each direction (still slowly).
- Benefits: This exercise helps to relieve lower back pain and prepares your pelvis for labour it is also very relaxing (and certainly shouldn’t give you any pains).
Seated Marches:
– How to do it: Sit on the ball with your feet flat on the floor. Lift one foot off the 
ground, bringing your knee up towards your chest, and then lower it back down. Alternate legs. Concentrate on doing this movement slowly with very little movement of the ball (or pelvis).
- How many: start with 2-3 sets of 5 on each leg.
- Benefits: This movement improves balance and strengthens your leg and core muscles.
Wall Squats with Yoga Ball:
– How to do it: Place the ball between your lower back and a wall. Gently squat down, keeping your knees behind your toes, then rise back up slowly. Aim for a 90 degree angle when squatting, move slowly.
- How many: Try 10 squats. If you’re feeling strong and fit then you can squat down, hold for 5-10 secs then stand back up and repeat 5 times instead.
- Benefits: This exercise strengthens your legs and glutes, easing the strain on your lower back and can help with fatigue during labour.
Forward Lean with Cat-Cow Stretches on the Ball:
– How to do it: Position yourself on all fours with the yoga ball in front of you. Rest your arms on the ball with the belly hanging down towards the ground. You can use this position to rest and stretch forwards and back, you can arch your back and let it dip also. Move around in the various stretches, side to side also feels really nice. Hold any stretches that feel really nice.
- How many: As long as you feel you want / need, this is a lovely relaxing exercise.
- Benefits: This stretch increases flexibility in your spine and relieves tension throughout your back and hips.
Upper-back stretch:
How to do it: Sit on the ball, legs hip width apart, raise both (or one) arms up, stretch up to the ceiling and then bend sideways stretching the side of your body as your arms moves with you.
- How many: 2-3 each side, try using deep breaths as your count on this one as it will add to the stretch. 2-3 deep breaths in each stretch will be sufficient.
- Benefits: Stretches the thoracic spine which can be very stiff and tight during later pregnancy.
Thoracic strength:
– How to do it: Stand holding the ball above your head, breathe in to prepare and out to gently lean to one side, holding the neutral alignment you started in throughout the movement. Then repeat to the other side, move slowly and control the movement with your abdominals. The movement is only small but can be really effective, just make sure you don’t strain or stretch too far!
- How many: This can depend on your previous fitness levels but we usually recommend 5 to each side.
- Benefits: This stretch increases strength and flexibility in your spine.
Safety Tips
– Consult Your Healthcare Provider: Always get the green light from your doctor or midwife before starting any new exercise routine.
– Start Slow: Begin with simple exercises (like the ones above) and gradually increase the intensity as you become more comfortable (there are loads of videos on YouTube for you to follow along with).
– Listen to Your Body: If any exercise causes discomfort or pain, stop immediately and consult your healthcare provider. None of the above exercises should cause any pain or discomfort, you want them to be hard work but not painful.
– Stay Hydrated: Drink plenty of water before, during, and after exercising. Hydration is key during pregnancy and labour, this is a great habit to get into.
Conclusion
Incorporating yoga ball exercises into your pregnancy routine can offer numerous benefits, from improved stability and strength to reduced discomfort and time. Remember to take it easy, listen to your body, and consult your healthcare provider to ensure that these exercises are safe for you.
Stay active and enjoy your journey to motherhood!