All you need to know about the pregnancy balloon
May you have dé these large rubber balls, sometimes used for the practice of yoga or simply to exercise.
In the case of a sports practice (gym, fitness), we call this accessory Swiss ball or Fit ball. This large ball allows you to work your muscles gently, toning the body. What we call the pregnancy ball is nothing more than the same accessory, adapted to the pregnant woman.
During this period where we must remain careful, doing a little exercise can be beneficial. Relieving back pain, improving muscle tone (gainage), less heavy legs, these are all the benefits that can be derived from its use during pregnancy. The longest women use it even during childbirth!
Let's see all the benefits that a pregnant woman can get from this pregnancy ball.
Pregnancy ball allows you to exercise even when pregnant
This ball allows the pregnant woman to practice exercise, even during pregnancy. During this period when the body of the mother-to-be changes, these exercises are of great use. As the months go by, the belly of the mother-to-be becomes rounder, her figure changes and all these changes and weight gain often lead to the appearance of pain. Back pain, heavy legs, and an accentuated arch are just a few of the changes brought on by pregnancy. By simply sitting on the ball and practicing a few simple movements, it becomes easy to mobilize the pelvis, stimulate the abdominal belt, as well as the back muscles. All these parts of the body are in demand during childbirth. The use of a pregnancy ball allows you to gently prepare your body for childbirth. Also, the practice of these exercises will help control breathing. Again, when we know the effort required during childbirth, we quickly grasp the importance of this training.
The training of a child's breathing is a very important part of the process.
How to use a pregnancy balloon
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Warning, we will only list a few of the possible exercises. But with a little imagination, you will certainly find or invent others!
- To strengthen the back: grab the ball at arm's length. Lift it up several times while keeping your feet flat and your back straight.
- To strengthen the sheathing: simply sit on the ball, well in the center, and then draw in the pelvis. By keeping this position for several minutes, you will promote the strengthening of your abdominal belt, as well as the mobility of your pelvis.
- To soften the back and build up the thighs: With your feet flat on the ground, lie down on the ball. Push and return so that the ball rolls under your back. These back and forth movements will strengthen your legs and make your back more flexible.
- To alleviate heavy leg syndrome: lie on your back, raise your legs and place the pregnancy ball underneath. Move back and forth. This exercise will massage your leg and promote circulation. It is idéal to not suffer from heavy legs.
Of course, these exercises should be done gently, with caution. We are not doing a fitness class! The atmosphere is more like a yoga sé.
End of pregnancy exercises
It is towards the end of the pregnancy that the balloon is of the greatest use.
In the third trimester, the muscles of the back pull and tensions are felt. The balloon becomes almost indispensable to relieve these pains as much as possible, or even to prevent them.
As the term approaches, the balloon can also be used to help open the cervix. In some cases, when bébé is not in a hurry to get out, these exercises are very helpful!
- Sit on all fours with the ball in front of you. Simply press your arms and tête against the ball, holding the position.
Be careful not to arch your back too much during this exercise, your back may let you know.
- Sit down on the pregnancy ball, squarely in the center, and then move in a circle with your pelvis.
This exercise will promote cervical opening and the arrival of bé.
How to choose the size of your pregnancy balloon.
Depending on the brand and model, the size of these accessories varies. From 55 cm in diameter to 85 cm, you will find different models.
An easy way to check if the size of a ball fits you is to test it.
- Sit comfortably in the center of the ball.
Your feet should be flat and your knees and hips should be at the same level. It is therefore useful to be able to test the model that interests you. Without testing, you won't know if the size is right for you.
And this is all the more important because setting up a daily gym with ill-fitting equipment can be counterproductive. When a sport is not practiced properly, the practice often leads to worries and pain in the body. Since being pregnant can be tiring, it is best to avoid aggravating the pain.
So be sure to test your pregnancy ball.
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REPLACE YOUR CHAIR WITH A PREGNANCY BALL
An easy way to use this accessory is to use it in place of an office chair for example.
By sitting centrally, well balanced, you get a posture that promotes uprightness. The spine is better aligned and the abdominal muscles are more toned. With one hour a day in this position, you will quickly obtain benefits.
The pregnancy ball during childbirth
As we have discussed, it is possible to use the pregnancy ball during labor.
When contractions have begun, it is recommended to sit on the ball. In fact, with each use, the pregnant woman feels perfectly the positions in which she suffers less pain. Also, by moving her pelvis, she will encourage the arrival of the baby by allowing it to settle more easily in the pelvis.
The mothers-to-be wishing to use the pregnancy balloon for their delivery are obviously accompanied by the midwife who guides them and allows them to adopt the right position. This practice helps to reduce the pain of contractions. It is therefore an excellent way to facilitate and promote labor.
Pregnancy balloon use after childbirth
When baby is finally born, after the recommended rest period, it is quite possible to resume using the pregnancy ball.
In this case, for gym, Pilate or yoga, the ball will become a fitball or a Swiss ball. You will be able to pass à more intense exercises than during pregnancy.
CHOOSE YOUR PREGNANCY BALLOON WELL
If you are interested in this accessory, make sure you choose it well:
- Buy the right size ball. If it doesn't fit properly, it could be counterproductive.
- Choose a sturdy model: Pregnancy weight gain requires a sturdy ball. Refer to the maximum weight it can support.
- Choose a touch-friendly model: many exercises involve ball/skin contact. Its material must therefore be pleasant to the touch.
By following these tips, you will know how to equip yourself properly and your pregnancy will go all the better.
Good luck and good exercises!