When should you start using a pregnancy yoga ball? How should you use a pregnancy yoga ball?

Pregnant women should pay attention to their personal safety during pregnancy, but it does not mean that pregnant women cannot do any exercise. Pregnancy yoga is a good choice. So when should pregnant women start using yoga balls? How to use pregnancy yoga balls?

When should pregnant women start using yoga balls?

The best time to practice yoga ball for pregnant women is when you are 3 to 7 months pregnant. At this time, the fetus has been implanted and is stable. Pregnant women can choose appropriate exercise methods according to their physical fitness and previous exercise conditions. It is best to rest during the 1 to 3 months of pregnancy, because the fetus is still in the embryonic stage, and the amount of exercise should not be too large to avoid miscarriage.

Pregnant women should practice yoga balls 2-3 times a week, and each practice should be appropriate to their own body comfort. If the expectant mother has no history of miscarriage and is in good health, she can do some gentle exercises to enhance body strength and improve muscle flexibility and tension as long as she feels ready.

It should be noted that you must increase the amount of exercise slowly, and you should not suddenly increase the amount of exercise or extend the exercise time. You must do it according to your physical condition and consult a yoga instructor at any time. Don't practice blindly.

How to use a yoga ball for pregnant women

1. Standing posture

1. Place one leg on the fitness ball, bend your arms and cross them behind your head, slowly stretch your whole body to the left, repeat several times, and switch sides. 2. Spread your legs as far as possible, raise your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath, and hold the position for a few seconds.

2. Lie on the ball with your upper body

1. Stretch your hands to support the ground, keep your legs together; stretch your back, lift one leg as high as possible, then put it down and switch to the other side. It helps to slim down your legs and buttocks. 2. Place your upper body in the square of the ball, support the ground with your hands; spread your legs apart, slowly lift one leg until it is parallel to the ground, hold the position for a few seconds, and repeat on the other side.

3. Sit on the ball

1. Put your legs together, raise your hands up, put your fingers together, take a deep breath, tighten your abdomen and lift your chest, and pull your whole body up as much as possible. 2. Spread your legs apart, do the splits, stretch your arms, hold the fitness ball in front of your chest, raise it up, take a deep breath, and lean your body back as much as possible. Hold the position for a few seconds. 3. Lift one leg and keep it parallel to the ground. At the same time, raise your arms and hold the position for a few seconds. Slowly lower your legs and arms, repeat several times, and then switch legs.

4. Lie on your back with your legs together, place your left leg on the fitness ball, bend your right leg and keep it vertical to the ground, lift your upper body up and make it in a straight line with your left leg. Take a deep breath and hold the position for a few seconds.

Note: When pregnant women use yoga balls, it is best to consult a doctor first to see if they are suitable for prenatal yoga and other fitness exercises. After all, everyone's physique is different.

Benefits of using yoga balls for pregnant women

There are many benefits for pregnant women to practice yoga, which are mainly reflected in the following points.

1. Helps to adjust the pelvis

During pregnancy, pregnant women will be in a state of mental tension due to the constant changes in their bodies, especially the back will bear the added pressure. Yoga exercises can balance the growing abdomen and maintain a good posture, and can also help open the pelvis before delivery. By adjusting the pelvic floor, you can better control delivery, reduce complications and speed up postpartum recovery.

2. Regulate constipation

Many pregnant women will experience constipation in the late pregnancy because the baby grows day by day in the belly, and the uterus presses on the gastrointestinal tract, causing esophageal reflux or constipation. More exercise has a good effect on improving constipation. Many yoga moves for pregnant women can promote gastrointestinal motility, help defecation and exhaust, and relieve flatulence and constipation.

How to do yoga ball for pregnant women

The yoga ball delivery method refers to using a large, soft and elastic ball to constantly move the expectant mother's body to relieve labor pains and discomfort.

Generally speaking, through this method, women can choose a more comfortable posture for delivery, and the fetus can also take a better posture to descend or rotate, thereby effectively relieving labor pain and shortening delivery time.

This new way of childbirth can improve women's breathing, hone the ligaments of the pelvic muscles, make women stronger and more resilient, and be able to withstand the huge challenges of childbirth and prepare the body for pregnancy. When childbirth begins, the woman's body will have enough endurance, resilience, and elasticity, and the birth will be very smooth.

1. Start exercising between contractions

When a woman has regular labor pains and uterine contractions, she can choose to sit on the birthing ball during the intervals, rocking her body back and forth with the ball, and complete the birthing ball exercise with the help of medical staff to relax the pelvic floor muscles and relieve the nerve pain in the perineum.

2. Multi-party cooperation for delivery

When delivery officially begins, the mother should adjust her posture, breathe properly, use her strength scientifically, cooperate with and accept the help of the midwife while doing the birthing ball exercise, and finally give birth smoothly.

3. Rock your pelvis up and down

Support your body on your hands and knees, with your head and torso at the same level. Pull in your abdomen and hold this position for a few seconds while gently rocking your back. Then relax your abdomen and back, lower your back, try to keep your back level, and repeat the above movements. This can strengthen the waist muscles and help relieve back pain during labor. You can also do a similar exercise against a wall: stand upright and approach the wall, and try to keep the lower back and hips close to the wall.

4. Can slide on the wall

Stand with your back against a wall, feet shoulder-width apart, and slowly slide down the wall until you are in a sitting position. Hold the sitting position for a few seconds, then slide up to stand. Repeat this movement 10 times. This movement helps open the pelvic opening to give the fetus more space to enter the birth canal. To reduce the pressure on the knees, you can put a small ball on your back to reduce the resistance during the sliding process. You can also do this movement without leaning against the wall, and you still need to keep your back straight and your feet shoulder-width apart.