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Yoga Ball for Pregnancy
Yoga ball for pregnancy is the best form of exercise you can do to stay fit and strengthen your abdominal muscles in preparation for birth. Simply sitting on the ball, puts you in a body posture that is really good during pregnancy because it helps keep your spine straight, your abs and legs strong.
I recommend that you sit on the yoga ball as much as possible during the last 4 to 8 weeks. Do this while you watch TV, reading or even substitute your computer chair with your yoga ball. I still use my yoga ball instead of my computer chair because it really helps keep my posture correct.
I don't recommend doing sit ups during pregnancy, especially in your second and third trimester, but doing birth ball exercises on the floor to keep your abdominal muscles strong is essential to prevent the separation of the abdominal muscles, called diastasis recti.
This condition is very common during late pregnancy and is mostly due to poor posture. The growing baby pushes the uterus outward causing abdominal weakness.
If you continue to stand and sit in the wrong way during pregnancy, you will inevitably increase separation of the front abdominal muscles and will end up suffering from more lower back pain.
Using a yoga ball during pregnancy teaches you how keep your hips tucked under, your spine straight while using your gluteus and leg muscles instead of your lower back muscles. If you suffer from pain between your shoulders, it is a sign that your posture is not correct.
Using the yoga ball for pregnancy and childbirth is essential if you are planning to have a natural childbirth. Let's take a look at some easy poses you can do at home.
Sitting On The Yoga Ball
Sit on the ball with you legs wide, make sure your knees at at 90 degrees. Place you hands on your knees and keep your back straight and your abdominal muscles engaged. Sitting on the ball increases blood flow to the uterus, facilitates baby descend and positioning, working with gravity.
1. Rock back and forth: repeat 8 counts 3 times.
2. Roll side to side: repeat 8 counts 3 times.
3. Do figure eight while sitting on the ball: repeat 8 times.
4. Bounce up and down gently: repeat 8 times.
Leaning Across The Yoga Ball
Lean forward on the yoga ball with your Knees hip width apart. Rest your head on the ball and try to relax your lower back. This position helps relieve lower back pain and facilitate baby positioning head down.
1. Roll the ball back and forth: repeat 8 counts 3 times.
2. Roll the ball side to side: repeat 8 counts 3 times.
Yoga Ball Lift
1. Sit on the floor or mat and cross your legs.
2. Place the yoga ball in front of you and keeping your back straight and your abdominal muscles engaged, lift the yoga ball above your head.
3. Repeat 8 times.
This pose helps you strengthen your shoulder and back muscles, while strengthening your abdominal muscles. This position helps open your rib cage and give more room to your baby. If you suffer from heartburn, this position will help you decrease pressure on your stomach.
Yoga Ball Leg Rest
1. Lie down on a yoga mat and place your legs on the yoga ball.
2. Make sure your knees are bent at 90 degrees and that you feel confortable.
This pose help ease leg pain and decrease edema.
If you are closer to your due date and feel dizzy, do not do this pose. When you are on your third trimester avoid lying on your back for long periods of time.
Yoga Ball Leg Stretch
1. From the above pose, place your right foot over the left knee.
2. Lift your tale bone from the floor.
3. Hold for 8 counts and repeat on the other side.
Yoga Ball Leg Raise
1. Lie on your back and place the yoga ball between your ankles and your knees.
2. Keep your legs bent as you raise the yoga ball from the floor with a 90 degrees knee bend.
3. Don't go higher.
4. Make sure to keep your lower back on the floor with your tale bone tucked under.
5. List hold for 8 counts, then relax.
6. Repeat 3 mote times.
You can do these yoga ball for pregnancy poses 2-3 times a week for about 10-15 minutes at the time. To learn more yoga ball for pregnancy poses, get the Yoga Ball Workout Handbook.
Do not push yourself, using a yoga ball for pregnancy health should be gentle and soothing to your body. You should never feel pain or muscle straining. If you do, stop the exercise and relax.
Before using a yoga ball for pregnancy exercises, get permission from your doctor or midwife.