Choose the Right Size: Select a birthing ball that suits your height. For optimal comfort and effectiveness, consider a ball with a diameter of 65-75 cm if you're between 5'4" and 5'10".
Maintain Proper Posture: Sit upright with your feet flat on the floor and hip-width apart. This promotes good posture and helps relieve pressure on your lower back.
Gentle Bouncing: Engage your core muscles and gently bounce on the birthing ball. This motion can alleviate discomfort and ease tension during pregnancy.
Hip Circles: Perform slow and controlled hip circles while seated on the ball. This encourages flexibility in your pelvis and may help with labor positioning.
Pelvic Tilts: Practice pelvic tilts by rocking your pelvis forward and backward. This can ease back pain and strengthen your lower back muscles.
Stretch and Relax: Utilize the birthing ball for gentle stretches and relaxation. Lean forward with your arms resting on the ball to relieve pressure on your spine.
Breathwork and Meditation: Combine birthing ball exercises with deep breathing and meditation techniques for enhanced relaxation and pain management during labor.