8 of the Best Swiss Ball Exercise for Third Trimester!

Bouncing into Birth: A Guide to Using a Birth Ball for a Comfortable Pregnancy and Delivery

The third trimester of pregnancy is a beautiful whirlwind of anticipation, excitement, and physical changes. As your baby grows and prepares for its grand entrance, your body adapts to accommodate it. However, these changes can sometimes lead to discomfort, such as back pain, hip tightness, and fatigue. Thankfully, there’s a simple yet versatile tool that can offer relief and preparation for labour—the birth ball, also known as a Swiss ball.

This large, inflatable exercise ball offers a range of benefits throughout the third trimester and even during labour. Let’s delve into the science behind the birth ball and explore how it can support a smoother pregnancy and delivery experience.

Understanding the Birth Canal: Your Body’s Pathway

Before exploring how the birth ball works, let’s take a brief detour to understand the anatomy of the birth canal. The birth canal, also called the pelvic outlet, is a bony passageway formed by the sacrum (the triangular bone at the bottom of your spine), the coccyx (your tailbone), and two pairs of hip bones (ilium, ischium, and pubis) [1]. This bony ring is connected by ligaments and muscles, allowing for some flexibility during childbirth.

The baby’s journey through the birth canal involves navigating three key areas:

1. Pelvic Inlet: The upper opening of the pelvis, bound by the sacrum and the iliac bones. This is the widest part of the birth canal.
2. Mid-Pelvis: The space between the ischial spines (bony protrusions on the lower part of the ischium) and the sacrum. This is the narrowest part of the birth canal.
3. Pelvic Outlet: The lower opening of the pelvis, bound by the coccyx and the pubic bones. This is where the baby exits the birth canal.

The Importance of Fetal Positioning: Optimal Alignment for Birth

Inside the uterus (womb), your baby has some freedom of movement, especially in the early stages of pregnancy. However, as the due date approaches, they typically settle into a head-down position, with their head engaged in the pelvic inlet, ready for birth. This is called the occipito-anterior (OA) position, where the occiput (back of the baby’s head) is the presenting part facing your back.

However, there are other, less ideal positions a baby can adopt in the uterus:

• Occipito-posterior (OP): Similar to OA, but the baby’s face is towards your back. This position can sometimes lead to longer or more difficult labor.
• Transverse: The baby lies across your abdomen, with their shoulder presenting first. This position usually requires a cesarean section.
• Breech: The baby’s feet or buttocks present first. Depending on the specific type of breech presentation, vaginal delivery may still be possible, but a cesarean section might be recommended in some cases

Why the Birth Ball is Your Third Trimester and Labour BFF

Now, let’s explore the science behind the magic of the birth ball. Research shows that incorporating birth ball exercises into your routine can offer several benefits throughout pregnancy and labor [2]. Here’s how:

Improved Posture and Reduced Back Pain: Sitting on a birth ball encourages proper spinal alignment, promoting better posture and reducing lower back pain commonly experienced in the third trimester. This is because the birth ball naturally engages your core muscles, which helps to support your spine and take pressure off your lower back.

Enhanced Pelvic Mobility and Flexibility: Exercises with the birth ball can help loosen tight hip muscles and increase pelvic joint mobility. This flexibility is crucial during labor, as it allows your pelvis to move and adapt to the baby’s descent through the birth canal.

Pain Management and Labor Progress:  Studies suggest that using a birth ball during labor can help with pain management and potentially even shorten labor duration. Bouncing on the birth ball can help to open the pelvis and encourage cervical dilation, while various positions on the ball can provide comfort and alleviate pressure.

Versatility and Comfort:  The beauty of the birth ball lies in its versatility.  You can use it for various exercises throughout pregnancy and labor, and it can even serve as a comfortable alternative chair while working at your desk or watching TV.

Here are some helpful tips for using a birth ball safely and effectively:

Finding the Right Size: Choose a birth ball that allows your knees to be bent at a 90-degree angle when you sit on it, with your feet flat on the floor.

Proper Technique: Always maintain good posture while using the birth ball. Engage your core muscles and avoid slouching to support your spine.

Listen to Your Body: Start slowly and gradually increase the duration and intensity of each exercise as you become more comfortable. Stop any exercise that causes pain or discomfort.

Exercises for a More Comfortable Third Trimester:

·  Hip Bounces: Sit comfortably on the birth ball with your feet hip-width apart and flat on the floor. Gently bounce your hips up and down in small movements, focusing on engaging your core muscles. This exercise helps to loosen your pelvis and may encourage your baby to settle into a lower position.

·  Hip Circles: Sit comfortably on the birth ball with your feet flat on the floor. Gently rotate your hips in a circular motion, drawing small circles with your pelvis first clockwise for 2-3 minutes, then switch to counter-clockwise for another 2-3 minutes. Remember to keep your core engaged and tuck your tailbone under as you rotate forward. This helps open the pelvis, creating space for your baby.

·  Child’s Pose with Birth Ball: Kneel on the floor with your toes together and knees wide apart. Place the birth ball in front of you, and rest your forehead and arms on it. Sit back on your heels and allow your back to lengthen. This pose helps to relieve back pain and provides a comfortable resting position.

·  Rocking Side-to-Side: Sit comfortably on the birth ball with your feet flat on the floor. Gently rock your hips from side to side, allowing your upper body to follow naturally. This movement helps to loosen your hips and pelvis, creating space and promoting better blood flow.

Birth Ball Exercises for Labour:

The birth ball can be a valuable tool during labour as well.  Here are some exercises you can try:

·  Bouncing: Similar to the third-trimester exercise, bouncing on the birth ball during labour can help to manage pain and encourage cervical dilation [5]. You can bounce in various positions – sitting upright, leaning forward with your forearms on a surface like a birth chair, or even bouncing on all fours.

·  Pelvic Tilts: Sit comfortably on the birth ball with your feet flat on the floor. Gently tilt your pelvis forward, engaging your core muscles. Hold for a few seconds, and then release. Repeat by tilting your pelvis backward. This exercise helps to loosen your pelvic floor and promote optimal positioning for your baby.

·  Squats with Support: Stand facing a wall or sturdy object for support. Place the birth ball behind your lower back as you squat down. Hold for a few seconds and then slowly rise back up. Squatting with support from the birth ball can help to open your pelvis and prepare your birth canal.

·  Straddle Sit: Sit on the birth ball with your legs wide apart, and feet flat on the floor. Lean forward, resting your forearms on a pillow or birthing stool placed in front of you. This position can help to open your pelvis and relieve pressure on your back during labour.

Remember: It’s always best to discuss these exercises with your healthcare provider to ensure they are safe and appropriate. By incorporating birth ball exercises into your routine and utilizing their versatility during labour, you can empower yourself for a more comfortable and potentially smoother pregnancy and delivery experience. So, grab your birth ball, embrace the movement, and bounce your way into a positive birth journey!

1. Fraser, DM & Wilkinson, DG. (2002). Anatomy and physiology of human pregnancy and childbirth
2. Churchill Livingstone. [1]Simkin, P & Whalley, J. (2010). Birth partner: A complete guide to pregnancy, birth and the postpartum period. Wiley-Blackwell. [2]