Birth Ball Exercises During Pregnancy

A birth ball (fitness ball) is a versatile and useful tool used during pregnancy and labor. It can increase pelvic mobility, relieve back pain, and support the baby's descent into the birth canal. 65 cm or 75 cm sizes are the most commonly used — you can choose based on your height.

Exercises during pregnancy: You can try pelvic circles while sitting on the ball (10 rotations clockwise, 10 counterclockwise), pelvic tilts (rocking back and forth), gentle bouncing, wall-supported squats with the ball, and stretching movements. Each one can be beneficial for both your body and your baby.

Use during labor: Sitting on the ball during active labor can relieve contraction pain and support birth using gravity. Leaning over the ball can help with back pain. It provides freedom of movement — most mothers say it's much more comfortable than lying still.

Things to be mindful of: Having someone with you during first use may be safer — balance practice may be needed. Choosing an anti-burst ball is safer. Avoiding use on slippery surfaces, and getting off immediately if you experience dizziness or contractions is important.