Ways to use a birth ball

27/8/2022

What is a birth ball?

A birth ball is simply an exercise ball that we use in labor and at the end of pregnancy.

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.

Where do we put the ball?

On the floor in an open space
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
And even in the shower

What do we do while sitting on it?

You can sit on it for good posture. It may be more comfortable to sit on than furniture.
Sway (for comfort)
Have the partner on the bed/couch/chair with mom in front and a rebozo wrapped around the Dad’s shoulders & back. Mom can face Dad or have her back to his front. This offers support and partner involvement while she uses the birth ball.
Have a support person behind the mother using a rebozo for an abdominal lift.
A support person behind her can also do counter-pressure or massage while momma is on the birth ball.
To get baby deeper in the pelvis, do hip circles (clockwise, then reverse). With hip circles, we want to avoid using our legs to move the ball. Focus on really moving the pelvis. Think of it like a hula hoop.
You can also do figure 8s on the ball.
Do cat/cow pelvic tilts on the ball with emphasis on tucking the pelvis to help baby engage in the pelvis.
If baby is in the mid-pelvis, shift your hips one side at a time for asymmetrical movement.
If you have an open shower (hospital may have this), you can bring the birth ball in the shower with you while your doula sprays hot water on your back.

What do we do while leaning on it?

Hands and knees (on the floor or the bed) leaning on the birth ball for comfort
While in hands and knees resting face and arms on the ball, you can use a rebozo to lift or sift the belly.
To open the pelvic inlet, rock the ball forward and back while on all fours with knees wider than ankles.
You can also have your husband or doula behind you helping rock your hips.
To open the pelvic inlet, turn ankles inward and have knees further apart while you lean on it (no rocking or rolling required, just lean).
If baby is in the mid-pelvis, do hip lunges.
To open the pelvic outlet, turn knees inward and have ankles farther apart than the knees.
You can also place the ball on the hospital bed, your bed at home, on a couch, or in a chair. Lean against the ball and sway.
You can also shake the apples while the pregnant or laboring mother is in all fours leaning on the birth ball.

More ways...

When you’re postpartum, you can use the ball to sit and bounce baby.
Use it to swap with your computer chair sometimes.
Keep your birth ball to use as an exercise ball.

This list has over 20 ways to use a birth ball. Tell me your favorite ways in the comments.
If you have any other ways you use(d) a birth ball, I'd love for you to share with one another in the comments.

Curious which birth ball I use?
Check out my list of recommended birth support supplies here.

learn more about classes here