ok whats the best way to uterlise a fitball!! sounds like a silly question but i really dont know how best to use it :redface: apart from bouncing what else :redface:
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ok whats the best way to uterlise a fitball!! sounds like a silly question but i really dont know how best to use it :redface: apart from bouncing what else :redface:
sit on it rather then a chair or the lounge
lean over it
You want to work out Jols? I'm the fitball queen ;)
Just sitting on it exercises your core and pelvic floor because you need to brace them to keep your balance.
For your stage in PG I'd only do a few gentle things like:
Pelvic squeezes and rocking, stretches and deep breathing.
If you're used to a bit of exercise then you can try:
Up against the wall behind your back and do squats, sit on it and do leg extensions, use dumbells for your arms and do pelvic squeezes at the same time.
Steer clear of sit ups and the other adventurous ones. I don't think I'd need to tell you that though ;)
ooohhhh nnooooo noooo sam no working out here :lol:
forgot about core excersies, i did learn some in pregnancy class :doh:
also what about pelvic things to get bubs nice and low?
is use it at the computer (though not right now) :lol:
If you want to take it up a very gentle notch, squats with the ball behind your back on a wall is an excellent way to strengthen your quads.
I did this with my preg and was very glad I did as it stood me in good stead during labour as I was standing or squatting for most of it (anything to avoid laying down on my back ;))
Just make sure you take it slow and gentle. (One thing I loved about being pregnant was the advice to take it easy - always wanted exercise to be prefaced with that!)
Get it up beside the bed or the couch, and sit down on it with your knees apart and feet flat on the floor and just swivel around. If you're feeling particularly brave, as you sit down relax your pelvic floor muscles, breathe out, grab the bones in your butt and gently spread them apart as you sit down. You can then lean forward onto your arms and relax into the bed/couch. This is great for opening up your pelvis (esp in early labour) but some women find this a bit uncomfortable in late pregnancy especially if baby is already well engaged. ETA only do this if you know your baby is in a good position to engage - ie. head down and anterior.
Another good way to use it is on the floor watching tv - put something under your knees and use the ball to support your upper body. You can swing your hips like that as well. Particularly good if your baby is posterior to help move it around but also nice for just taking a bit of pressure off your back for awhile.
And use it anytime you would use a chair - at the computer, watching tv or eating dinner. Fitballs force you to sit properly otherwise you just fall off them...so they're great for optimal fetal positioning because you're always sitting with your knees lower than hips, back straight, and pelvis open.
Also lean it up against the wall and sit with your back up against it nice and straight. Sit with your legs crossed and feet touching in the middle and push your knees down. Great stretch for those ligaments needed in birth and very supppirtive of back and keeping baby in the right position.
I hope i explained that alright. It felt a bit rambled!
arrhhhh just what i was looking for!!!:
bubs as of last tuesday (will be getting checked out again tomorrow) is 3/5 engaged and sitting on LHS i wouldnt say anterior but DD was never anterior either, do it that ok to do? i have been having issues finding the right way to open my pelvis.
thanks alibaby :hug: and jackrose!!
ooh....good tips, thanks!