Birth Ball Handout
An Introduction
The birth ball or exercise ball has had a very long and varied history. It is traditionally called a ‘swiss ball’ and
has been used for decades by physiotherapists although it is only in recent years that the fitness industry have
realised the health benefits of using an exercise ball. The swiss ball is an important tool for improving posture
and for supporting the musculoskeletal system. The swiss ball engages the mind as the unstable surface
keeps you attentive to the shifting needs of the body for balance at any given moment.
Type of ball recommended for use in pregnancy and labour:

Anti-burst
o
If the ball becomes punctured whilst the woman is sitting on it then it will deflate slowly

Pressure tested usually up to 300kgs

Non-slip surface
Ball Safety
Birth balls are very easy to care for. However it is important to keep the following in mind:
Keep ball away from sharp objects

Do not store in hot temperatures – as this cause the ball to expand and deteriorate

Do not repair a puncture
Ball Sizes

A birth ball needs to be bigger than the balls normally found in gyms

When sat on the ball the woman’s hips should be slightly higher than her knees as this ensures that the
pelvis is tilted forward, which automatically corrects the alignment of the woman’s spine, relieving lower
back ache and other common pregnancy aches and pains.

Throughout labour this position also ensures the pelvis is kept open.

The ball should be inflated until it feels firm.

Ball Size Chart
Under 5’2”
55cm ball
5’2 – 5’8”
65cm ball
Over 5’8”
75cm ball
Benefits of using the birth ball in Pregnancy
When used throughout pregnancy a birth ball can:

Offers relief from back ache and other common pregnancy discomforts due to Relaxin.
o
Relaxin is good in the sense that its function — as you might guess from the name — is to relax
the joints in the pelvis so the baby has room to pass through the birth canal.

The ball’s instability requires the body to make continual adjustments to keep the spine erect. This
constant shifting keeps the muscles of the back and pelvis from fatiguing, as is the case when you sit
on a chair for too long.

You can also roll on the ball to change the points where your body makes contact with the ball’s
surface, which decreases the likelihood of experiencing the tension or burning sensations in the
muscles that often accompanies sitting for an extended period of time.

Helps to get the baby into the best position for birth – Optimal Fetal Positioning.
Good posture
=
More room for baby
=
More likely to get into a good anterior position for birth

Help to keep you fit throughout pregnancy

Exercises the pelvic floor muscles

Gives the woman confidence to use it throughout labour

It is easier to get off a ball than it is to get out of a chair or the sofa!

Strengthens lower back and abdominal muscles

Alleviates discomfort from haemorrhoids due to the gentle pressure of the ball

Increased pelvic mobility

Weight totally supported by the ball
Impact on Breathing
Our posture and the position we sit in has an impact on how we breathe.
By sitting on the birth ball a woman will have a good posture which allows her to use her lungs fully and
breathe using the diaphragm properly.
Poor posture leads to shallow/chest breathing which can develop as a response to stress.
Chest Breathing
Chest or shallow breathing can cause an excess of carbon dioxide in the bloodstream which then affects the
acidity level of the blood. This imbalance of gases in the bloodstream can leave a person feeling tired,
anxious, harried and stressed.
Chest breathing also causes an accumulation of muscle tension, particularly in the neck, upper back,
shoulders and between the shoulder blades. The jaw and facial muscles begin to show evidence of increased
muscle tension and very often headaches and fatigue will present as accompanying symptoms.
Diaphragmatic breathing
Diaphragmatic breathing has an immediate effect on mood and the level of calm a person experiences.
When productive breathing patterns are in place the brain cells receive optimal supplies of oxygen, and this
causes a person to feel vital, energetic and serene.
By breathing deeply we elicit the circulation of ‘feel-good hormones’ throughout the brain and body and
decreases muscle tension and the production of stress chemicals and increases output of the ‘feel-good
chemicals - endorphins.
Correct breathing is essential for the health of the mind and the body and it becomes even more critical when
the body is under physical exertion – such as a woman in labour.
Diaphragmatic breathing helps to improve muscle endurance and keeps the lungs and the heart moving
smoothly and efficiently.
Labour
Throughout labour the birth ball can help the woman:

Cope with the pain of the contractions

Provide distraction throughout labour

Aid relaxation

Help to speed up labour

Encourages the use of upright positions - being upright encourages the descent of the baby through
the pelvic bones – takes advantage of gravity

Keeps the labouring woman mobile throughout labour

Sitting on the ball enhances relaxation of the pelvic floor muscles

Helps widen the pelvic outlet

Can curl round the ball when having an epidural/spinal inserted

Weight totally supported by the ball

By sitting on a birth ball a pregnant or labouring woman can get into positions which are more
comfortable

Can be used whilst a woman is being monitored electronically
Postnatal
In the postnatal period a birth ball can:

Help exercise the pelvic floor muscles

Strengthen back and abdominal muscles

Ease lower back ache

Improved posture which then creates less tension in neck and shoulders

Great for calming baby and rocking them to sleep

Colicky babies lay them on ball – pressure of the ball on their tummies alleviates stomach ache
Post Pregnancy Exercise
Before commencing with any post-natal exercise it is recommended the woman has her 6-week check and is
given the all-clear by her health care professional.
Although pelvic floor exercises should be resumed as soon as the woman feels able.