Ways to use a birth ball

A birth ball is simply an exercise ball that can be used in labor. You can also use it for prenatal exercise and postpartum exercise. This handout is going to focus on ways to use it in labor.
 
While sitting on it

• Sit still on it if you want to. These are a nice tool to let momma be off her feet while still letting her use motion for coping and progress.
• Sway gently or rock side to side. You can do this while in an open space or in front of the bed or couch or chair so you can stabilize yourself on the furniture. If you are in the hospital, you can use the railing on the bed for stability.
• Do circles (clockwise, then reverse).
• Do figure 8s.
• Sit on the ball in front of a chair or the bed. Have your partner or doula behind you. With this, you may also rest your arms on their legs or lean back into them for support.
• You can also wrap a rebozo around the partner/doula and use that to add comfort and stability.
• A partner or doula can position behind the laboring woman and do counter-pressure or massage.
• You can also sit on the ball facing your husband/partner. Lean into him while you sway on the ball. You have the option of wrapping the rebozo around the mother for comfort and stability.
• Put the birth ball in the shower and sit on it while the water runs.

 
While leaning on it

• Get on the floor in hands and knees position (optional: place a pillow under your knees) and lean on the birth ball. You can rest, sway, and allow your body to get comfortable.
• Place the ball on the bed or couch. Kneel comfortably with open knees on the bed/couch with your arms and head on the ball. You can even put a birth ball in the hospital bed with you to lean on.
• With the ball on the bed or couch, stand next to it and lean on the ball. This is a good position to sway in.
• Stand and lean against the ball while it is against the wall.

 
Where to put the ball

• On the floor in an open space (preferably carpet over a smooth surface)
• On the floor next to the bed or couch or chair to stabilize yourself
• Next to the hospital bed (use the railing for stability)
• On the bed (home or hospital)
• On the couch
• On the wall to lean against
• And even in the shower

 
Where to get a birth ball
You can buy them on Amazon or from Premier Birth Tools. Make sure you get the right size for your height. If you are 4’8” – 5’10”, get the 65cm ball. If you are 5’11” or taller, get the 75cm ball. They do take 2 or 3 days to fully inflate.
 
These are excellent for pregnancy and labor. They’re nice to have around the house too.

Maternal-infant Wellness Education
with Leanna Mae

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