If you are pregnant, you have surely seen on more than one occasion the “typical image” of a future mother with a huge belly doing physical exercise with the help of a ball. Yes. Indeed. They are as well known as Swiss ball exercises for pregnant women(also called fitball).
And apart from the benefits that these types of exercises have for both you and your baby, which of course we will talk about below, you should know that they are comfortable and easy to do. What don’t you know how? We explain everything, everything and EVERYTHING to you!
Childbirth preparation exercises
The childbirth preparation classes They cover different exercises in their training, not just those exercises with the Swiss ball or fitball for pregnant women, which we go into further below. In our online childbirth preparation course we divide them between the following modules and tables:
- Introduction: Awareness exercises. Exercises to control abdominal pressure.
- Exercise tables: Postural training. Breathing exercises. Warm-up exercises. Gymnastics exercises separated by levels (from I to IV). Pelvic and spine mobility exercises. Stretching exercises.
- Exercises that include tools for childbirth:Perineal massage. Exercises for dilation. Exercises for the expulsive. Exercises for your companion. (Yes, we do not forget at any time that pregnancy also affects the couple). Exercises for body care.
When to start preparing for childbirth
When to start preparing for childbirth It is one of the questions that our future mothers, our “SingularMoms”, ask us the most. It is something that worries from the beginning, since there is usually not much information about it and there is a fear of doing it either too early or too late and not getting the greatest benefit.
Our recommendation? Objectively, as soon as possible. Of course, always depending on the moment you are in, that is,When you feel safe and when you really feel like it, always consult with your gynecologist and/or midwife.. During the development of the fetus in the second trimester This is usually an ideal time.
Benefits of doing exercises with a Swiss ball
It is well known that physical exercise has a billion advantages and benefits, not only for the body but also for the mind. Leading an active and healthy life influences your mental health during pregnancy.
And if we add to that that the ball will be your best ally to help you with the tensions and discomforts of pregnancy… all the better. And Swiss ball exercises for pregnant women can help you:
- Strengthen the joint mobility and the muscle elasticity.
- Reduce the back pain by helping to maintain a good posture As the size of the belly increases and the center of gravity changes.
- Work the area of the abdomen and fight the weight gain exaggerated, making the pelvis better withstand the pressure.
- Tone the muscles in a general way while strengthening them the pelvic floor.
- Reduce pregnancy discomfort such as constipation or incontinence.
- Alleviate the pain of the contractions and favor labor dilation.
- Avoid, as far as possible, suffering a prolapse of the uterus or other abdominal organ along with reducing the risk of a cesarean delivery.
- Prepare the body for birth making you live this moment in a more bearable way.
- Reduce the risk of tears or practices such as episiotomy.
- Improve recovery in the postpartum making it faster.
We don’t forget that with these exercises you will help your baby get ready for the big moment. Plus the simple fact of staying active It also influences your quality of life making this one better.
Curiosity! If you practice physical exercise during pregnancy, your heart rate will be more stable both during pregnancy and afterward.
Exercise routine for pregnant women with Swiss ball
To carry out exercises with a Swiss ball or fitball, it is vitally important to ensure that the measurements are in accordance with your height and that it is also a ball designed for pregnant women (the dimensions usually range between 60 and 85 centimeters in diameter). The ball must be vinyl and inflatable. We have located this ball, but there are many more on the internet.
You can count on a mat or mattress to reinforce your comfort at all times and with the help of the Winner Flow(which we give you and send to your home with our childbirth preparation course) to help you with breathing.
Did you know that by simply sitting on the ball you are already working the pelvic floor muscles?
We explain in a simple way some exercises with the Swiss ball for pregnant women. Comfortable, easy and useful exercises that you can do comfortably in the heat of your home. Plus they are super entertaining so it won’t cost you anything to get on with them.
Swiss ball exercises to mobilize the pelvis and spine
- Sitting straight on top of the ball, begin to make pelvic movements back and forth, as if you were rolling the ball. You should notice how when going towards the before the abdomen it comes upwards. After moving to the sides, you should notice the mobility of the lumbar area. Combine both movements: forward, to one side, gently backward and to the other side. Like making a kind of circle. You must make 3-4 circles to one side and then change direction trying to join the 4 points in a circle.
- Mobilize the upper part of the thorax without moving the pelvis, leaving the ball stationary. Leaving your hands at your sides, try to go from one side to the other.
Swiss ball exercises for dilation
Vocalization exercises: It is very important that you keep the jaw and neck area relaxed to help relax the cervix. With “simple vocalizations” on top of the ball you can feel what is happening in the pelvic floor area. You can raise and lower your voice, open your mouth with each of the vowels and feel how they resonate in the rest of the body thanks to their vibrations.
Swiss ball exercises to do with your partner
Exercises to relieve tension. Apply pressure in the upper part of the pelvis, where the iliac bones are or in the sacrum. Your partner can stand behind you and press as if we wanted to bring the wings of the iliacus together.
Another option is to use the same position as your partner (always adopting a comfortable position and avoiding overloading yourself) to put pressure on the sacrum (flat bone at the back of the pelvis). Press towards the ground, as if we wanted to bring the sacrum towards the ground.
Exercises that you should avoid while pregnant
We have already said actively and passively in previous articles that you should avoid high-impact exercises during pregnancy. Furthermore, it is not advisable to carry out exercises that include sudden movements, exercises in which the abdominal area is exposed to receiving blows or activities that include carrying heavy weights.
Have you been wanting to know how to put into practice some more exercises? We invite you to our masterclass:a free class on pelvic floor care. There we explain in a more detailed and visual way some exercises that you can practice NOW.
