Prenatal Series Stability Ball Exercises for Pregnancy, Labor, and Delivery | Pregnancy Unleashed
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- Опубліковано 1 жов 2024
- The stability ball is your best friend during pregnancy. Follow along as we move our hips and back using the ball. This routine is excellent for opening your hips, stretching the ligaments pulling in your lower abdomen, and releasing pain in your lower back. Use these exercises BEFORE labor to prepare you and DURING labor to relieve pain from contractions.
For ball size, it depends on your height. I’m 5’7” and using a 65cm ball.
Here is a general guide for sizing:
* Height: Under 4’8” » Ball size: 45 cm/18”
* Height: 4’8 to 5’3” » Ball size: 55 cm/22”
* Height: 5’4” to 5’10” » Ball size: 65 cm/26”
* Height: 5’11” to 6’4” » Ball size: 75 cm/30”
* Height: 6’4” and up » Ball size: 85 cm/34”
Full length videos + download options can be found on Vimeo vimeo.com/ondem...
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Diana Antholis
Vinyasa Flow Yoga RYT200 (Registered Yoga Teacher)
Author, Life Coach, Personal Trainer & Prenatal/Postpartum Exercise Specialist
dianaantholis.com for my books, videos, and how to create your mantra.
/ dianaantholis for short yoga videos and daily life
Prenatal Series - Pregnancy Unleashed
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Please consult your doctor before starting any exercise program. If not, you confirm you are doing these exercises at your own risk.
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Core and Pelvic Floor Re-education Postpartum Phase 1 is out now! ua-cam.com/video/OveWBS4B1v0/v-deo.html
0:40 despasito ❤😋
I’m 8 months pregnant and just doing this the last few days, I feel sooooo much better! I can sleep better and have more energy during the day! Thank you, thank you, thank you!
Danica Marie Music That’s so wonderful!!! I’m happy to hear you are feeling better. Thank you
this was great! 37 weeks and y doctor wanted me to use the exercise ball and this was so helpful and my back!!!! it helped me so much with my back pain/discomfort!! will do this twice a day since delivery is coming soon!!! thank you this was great
I am so so happy to hear this! Thank you for your comment. :)
iam 33weeks pregnant...can i do this ball excercise...my gynec didn't restrict anything to me..so can I strt this in 33 weeks pregnancy
Yes!
For a short busty woman like myself, the second half of this video where you lean on the ball is next to impossible lol but the first half was lovely.
I also found the second part quite difficult, even having quite small breasts! :) The first part was amazing, I'll try to do it every day.
How on earth are you able to get through all these and not pee 🤷🏻♀️🙈
Lol facts, I had to pee doing all of the bouncing
Jenna Senat lol! Take breaks!
I’ve been having excruciating back pain (2nd pregnancy, 30 weeks in). First night trying this video and I can honestly say that my back already feels better! Like noticeably better! I think part of the pain was simply how tight and stiff my muscles were. My back feels so loose and relaxed right now. Can’t wait to see if it makes a difference in my sleep as well. Thank you!
lovelitlife I am THRILLED to hear this! 💕
This was SO AWKWARD to watch! The facial expressions!
Ilze Stadler If watched from your perspective with your point of view... Up to you, your choice to watch or not! These exercises have helped hundreds of thousands of pregnant women with pelvic pain, lower back pain, and labor. Hoping your pregnancy is going well!
Lol. I thought so too.
😂😂😂 i thought the same! Makes me feel a little uncomfortable. But overall good exercises...
I'm 31 weeks with twins and this video was SO helpful! I watch this every night and do the video with you and I've slept so much better since! Thank you!
Really happy to hear that!
Wow this video was very in depth. I loved the different positions on and of the ball. Great that you can use these techniques before and during labor. #birthinglittlehumans
Thank you!!! I'm glad you love it.
I've been doing this with another video for a few days now and can feel the difference in how much more limber i feel throughout the day! thank you for putting your video out there!
Move those hips like you have a pen! Where I imagined that pen being held really put me off 😂
Almost 35 weeks pregnant and I peed myself a little bit at least twice doing these.. there’s no way I’m the only one. I was so embarrassed to tell my husband 😫😂
On the bright side it REALLY works. Backache and pressure is gone almost instantly after starting exercises, thank you! 🙏🏻
Hello Jackeline! Thank you for writing! First, I'm so glad the backache and pressure is gone. Second, follow my postpartum video for directions on how to engage your pelvic floor area. This will help you strengthen the muscles there and you can use the activation and engagement when you do your pregnancy exercises. "Drawing in" is what to do. ua-cam.com/video/OveWBS4B1v0/v-deo.html
Diana Antholis thank you so much!!! So it says it’s for postpartum but may I start doing those exercises now ?
@@jackelinenovoli3652 You can do all exercises in the video safely. Go slow and easy. Don't do too many. Focus on the first part where I talk about how to activate and engage your pelvic floor and lower abdomen. For you, focus on your pelvic floor (urethra, vagina, anus) and do a "drawing in" motion. It's not a full on squeeze, more of a visualization of grabbing a marble and bringing it up your vagina. These are the re-education exercises you'll need postpartum, but the truth is everyone should be doing them every single day! Use the exercises to feel the activation in your pelvic floor. The exercises on your hands and knees will feel especially nice to let your baby hang and give you both space. Let me know how it goes. Stop if you feel any cramping. If you focus completely on the pelvic floor, you should be good.
I was taking online classes from 9 - 5 so I was having to sit for long periods at a time. ua-cam.com/users/postUgkxEhgucmXpcAGYh8fatGFEnOK2V97VIwhG After the first day in a regular table chair, I thought about an exercise ball and ordered one that night. It came the next day! My hips, legs, back and butt couldn't have been happier! I'm almost 5'11" and I ordered the largest size and it was perfect for me. I also have RLS (restless legs) and this helped so much.Pumping it up was a little challenging and definitely gives you a good arm workout, (I'm a 62 yo woman) but it's very doable. Getting the tape centered with the hole to inflate it and then getting the pin back in was also a little tricky. But I love my new "chair" and I love the torquiose color. Hopefully it will also get used for exercise. 😁
Thanks for the video. Hopefully, it can help me to labor naturally.. ❤️ DD on feb!
Weny laila husna Good luck!!
Im 37 weeks pregnant is it okey? to exercise birthing ball? Up to 40 weeks?
Princess Margarette In general it is okay, but always check with your doctor to be sure for your body.
22 weeks pregnant n my back feels amazing! I love doing this exercise. I do it a couple times a day or whenever my back hurts. Improves my posture as well. I can do this everyday I love it. 😁😁😁
Amazing! I’m so happy it’s working for you and your back is feeling better. 😊
@@DianaAntholis its hard to go for walks when in this heat so I like being able to work out while watching TV. Such a great exercise thank you
Let’s make sure your yoga pants aren’t see through if your at the gym doing this!
I was debating about buying my own hospital gown. One that is a little less open in the back and I do believe I will be. Imagine doing this in-between contractions, in a standard hospital gown 😂
Im 13 weeks now is it safe to do this exercise?
As long as your doctor says yes, it’s okay to start any time.
Diana Antholis thank you very much
I am 7 months pregnant and a previous history of c section 3 years ago .....can I do ds exercise........
Normally yes but talk to your doc !
Thank you! I was doing your stretches video for a while but I'm somewhat of a risk pregnancy now after having too many Braxton Hicks for a few days. It's back to normal now but I still have to be careful, and standing up is so exhausting that the ball is perfect! I will incorporate these exercices into my daily routine ❤️
Oh I’m so glad you have found something that is working for you. Take good care 💕
Is this safe for any stage of pregnancy?
Yes as long as your doctor approves it based on your current pregnancy situation
done this and been such a bliss.. Is it okay to do it regularly from 30 weeks onward please? Thank you!
M. Sea Graverobber Hello! I'm so glad you have been finding bliss with this video! I used these exercises up until my delivery. I generally say it is safe to use as this is what my midwife recommended. Please ask your doctor though just to be sure. Everyone's pregnancies are different! Enjoy and congratulations!
I will ask my midwife as well, however i have been quite fit throughout my pregnancy, and now struggling to keep up thats why i benefit so much from these type of hip rolling exercises. Will be checking out your other vids too in time. Much appreciation:-)
M. Sea Graverobber Definitely. I understand. Remember that our bodies are growing beautiful little people and it's okay if we are a bit slower now! I struggled with not being as strong and always had to remind myself of this. I continued exercising during my pregnancy and I listened to my body if I was tired or couldn't do as much. You're doing a great job already!!
Touche!!! Been an inner battle between mind and body. Your advice is much appreciated ;-)
Awesome video, but her voice was so monotone and drove me crazy. Like she's super stoned lol
Ashley Gafford It’s my relaxing yoga voice. 😉. Glad you can use the video though!
I don't have any pain yet I'm 22 weeks and had to have a crash section with my last baby following a natural birth four years before that. I just got my ball today and want to encourage baby to be in the right position ready for Labour I know it's very early but getting practice in won't hurt my last baby was head down but moved when the doctor took oxygen blood samples from her head which was extremely disappointing as my first birth wasn't ideal so I am willing to try anything I can to make this one as easy as possible
Is this exercise okay for round ligament pain?
It may be able to help!
I’m 14 weeks. Hope it’s okay
Yes as long as your doctor approved exercises
My knees couldn't keep up with the second half. But.. I can say my back pain has decreased 👍🏼 38w currently
💕 thank you for sharing!
A Hopefuls Tale I’m so happy to hear your back pain has decreased. Wishing you a safe labor and delivery.
What brand of stability balls would you recommend currently 39 weeks and I have back pain
shud i do this excercise only empty stomach or how...can i do 2hrs after eating ..
Twins pregnancy can do or not?
Can I do these in 28 th week
Yes as long as you’ve been cleared for exercise by your doctor.
THERE IS NO WAY THAT I CAN DO THAT SECOND THING IN MY PUBLIC GYM O_o -_-
Ibetala You can always buy your own ball. $10
Tell me bout it lol 😂😂 looks sexual
Yeah why does she do it seductively? Lmao
sgp2327 it must feel amazing!
This is the best. Currently 27weeks pregnant and I have mild scholiosis. Been doing this exercise for almost a month now. My back is so so much better now that I barely even complain abt it anymore! 🥰
Amazing news!!!! So glad it’s helping.
@DianaAntholis I Have A Question
This is amazing and so helpful! Thank you for this!
Juan Kenobi You’re welcome 😊
Hi, how much time we should do each exercise in a day?
Following the video is enough for each day 🙂
Can I do these exercises while being only 16 weeks?
imbomi As long as your doctor approves you exercising in general, you can do these at any time. It depends on your body, your pregnancy, and how you are feeling. So if you are OK to exercise, do them any time!
I started using a ball due to back contractions from hell. It rarely helped but hopefully we've made some progression today. 🤞🏻🤞🏻🤞🏻🤞🏻
Hello! Are you currently in labor? I had back labor as well - I totally understand!!! I used the ball, breathed as much as I could, held on to my husband for dear life, and took about five showers. Back labor is no joke, courage mama!!!!)
34 weeks pregnant and trying so hard to do these but hips are not okay every now and then they give in and its excruciating while tring to do circles or 8 on the ball 😭. Will keep trying taking it slower and smaller
Hi Dawn!
First, take it easy on yourself. If something hurts, stop.
Second, only do what feels okay for you. Go slow and easy.
Third, maybe try to my best pregnancy stretches video and hip and pelvis video for strength to see if that feels better for you.
Stretches: ua-cam.com/video/sOL0MwmIpYk/v-deo.html
Hips: ua-cam.com/video/iPbxi5biFCU/v-deo.html
Let me know how it goes!
Just found this video after being told my baby is back to back. Hopefully it’ll help her turn around! 38 weeks !
kathy Gordon How’d it go??
I'm 33 weeks pregnant, how often should I be doing this? Weekly? Daily?
Beth Anderson You can do it as much as you want. Daily, many times a day, whatever feels right!
It's my second pregnancy, and again I am reaching for your videos! They are just so comfortable for me and they helped me a lot during my first pregnancy and labour ❤️ I wish there were some new ones on UA-cam ;)
Sonia Benhamed Oh that’s so lovely to hear! I’m glad you’ve come back for the videos. Congratulations on your second pregnancy! I’ll be doing some more filming soon. 😉 Thanks for the push. ☺️
@@DianaAntholis looking forward to it 😊
Ok.. that child's pose or whatever was sooo uncomfortable 😭😂 I'll stick to the hip circles 😂😂
Allysa Lawson you do you!!! 😊
I am 20week pregnnt can i start this exercise ...plz plzzzzz reply me...
Tasmir Creations You can start any time as long as your doctor has said it is okay for you.
At what point in pregnancy can I start doing these? I’m 27 weeks as of yesterday and have horrible hip, pelvic, and back pain. Would love some relief.
As long as your doctor says OK, you can do these exercise at any time during pregnancy. They will definitely help with your pain.
Diana Antholis thank you! I see my midwife on Thursday and will ask her if I can start using the stability ball.
I’m 29 weeks I don’t want my baby to come early will these exercises cause baby to come early?
Amber Mierez No these exercises won’t make the baby come early. Other factors contribute to that. Please talk to your doctor about your concerns.
These exercises help you relieve any aches and pains in your lower back, pelvic area, and legs. If you are in labor, they help alleviate pain from contractions.
7 months pregnant and loving your prenatal exercises 🙏💖💖💖💖💖
Amazing! Keep it up!
Is this safe to do during 2nd trimester?
Maheësha Guruge It is always safe as long as you have permission from your doctor. Please verify before doing any exercises. :)
Did u get ur labour easy vd ds??? I mean how ws ur experience plz share
awesome instructional! @birthinglittlehumans
Just found your vid, & I like it the most from what I’ve found on UA-cam. What can I do to feel more comfortable letting my stomach hang downward, when leaning against the ball and trying the moves on my knees? 17 weeks with first baby❤️👶🏻❤️
Hello Bianca, thank you so much for your comment. I’m so happy you’re liking the video. And congratulations! Can you tell me specifically what is uncomfortable? Your stomach? Your knees? I want to make sure I’m reading this correctly. Thank you!
@@DianaAntholis Hi! Thank u for the quick reply. I don’t know if I just need to but up my leg strength or something. I take daily walks, & just started your stretches. On the ball I’m good, leaning on the ball & letting my stomach hang is where I struggle.
Bianca Lande Hi Bianca, Thank you for the clarification. Putting your arms on the ball and then moving your hips does require some arm and abdominal strength to keep you steady and balanced. I suggest doing it on a chair/bed/wall instead, as the chair is more steady than the ball. You can also do cat/cow which is the same position but your hands are on the ground holding you up. This way you can let your belly hang plus do the hip movements without worrying about stabilizing the ball. Let me know if that helps.
Not sure why my knee got painful so easily when I get my knees on the floor, even with yoga mat and carpet under them...
Ruyue Ding Try more cushions, more blankets and soft items to cushion your knees.
This might be too late but I have the same problem with my knees. I take a towel and roll it up hotdog style. It seems to help. I also am extra careful to not put weight directly on top of my knee plate because that's what causes the painful pins and needles. So I focus on keeping my shins flush with the floor which helps to keep my knees in the correct position. If it still hurts you can eliminate the ball and just be on your hands and knees, which will help to more evenly distribute your weight, releasing a lot of pressure from your knees. Just be sure to keep your spine straight and your core engaged.
My hips keep popping or they will try to lock in place x.x
Can you also make a video where you explain how to let the air out of the gym ball and show it on the ball? Maybe make the ball go flat?
Hi Diana.. from which week I can start doing these exercises
anu reddy You can start any week as long as your doctor says it’s okay.
In what month can you start using the ball?
Any month! As long as doc has cleared you for exercise.
Did this work for anyone? I’m past my due date 😣 please send help
Ramona Oklahoma How’s it going?
What size ball do you recommend?
It depends on your height. The height measurements should be on the ball packaging. I use a 65cm ball. I’m 170cm tall / 5’7”.
Where can I buy that Swiss ball ?
Any sports store should have it.
23 weeks and this just gave me so much relief wow thank you
So happy to hear that.
7 months pregnant and about to go get an exercise ball and try these out! The only one I have is too small for me haha it’s for my daughter
woufa4321 How’d it go? I hope you get a ball that works for you!
I got a 76 one it fits me great. I haven’t tried your video fully yet just went off of memory it seems to help stretch my legs but nothing so much changing my back. I’ll have to try your video all the way through
woufa4321 it could be that your legs are very tight so that’s where you feel the stretch the most. Keep going!
Thank you for posting your video! I definitely will just a couple more months to go :)
N where would this pen be? 6:27
IJ
Is there a time limit you recommend for each of these exercises? I'm 17 weeks pregnant with my first baby TIA
Jade Nicolle Hi Jade, congratulations! For timing, you can do these stability ball exercises each day, as long as you feel good doing it. Follow the video for timing per exercise, and increase if you feel you need more. This is highly dependent on your body so you must listen to it. Some days you may need more than others. Some days you may need to stretch more than strengthen. Take it slow and enjoy the process. Thank you for writing!
Do I have to be independent of everything or can I hold onto a table or something to help stabilize myself??
Beth Anderson You can absolutely hold on to something!
Diana Antholis thank you! Every time I would let go of the table, I felt as if I would fall! I have terrible balance!! Thanks again for the vid, I can already feel the difference in my lower back. I've had really bad sciatica pain and these exercises are totally helping!!😚😚
What size is the ball ?
Guisel M This ball is 65cm and I am 170cm in height. You want to buy the size for your height.
Workouts
What size of exercice ball is this ? 65 or 75? :)
Rizlene el mounim This ball is 65cm. But you want to buy the side based on your height. I’m 170cm tall.
I’m definitely going to get one of these! Almost 30 weeks and in so much pain
Averi Watkins Definitely try it!
informative #birthinglittlehumans
this is nice experience
Dids you ave ur buby yet boy er girl
Is it ok for 26 weeks pregnant??
Lablhian Barnedo yes! But always check with your doctor before you do any exercises.
Hi what is the size of your ball?
Hello, my stability ball has a diameter of 65cm. But you want to buy a ball based on your height. When you go to the store or order online, check which sizes they have and buy the size that corresponds to your height.
HOW BIG IS YOUR BALL DID IT LAST LONG
At how many weeks can i do this thanks
Ashley Adams you can start from the beginning of your pregnancy. But please ask your doctor before you do any exercises.
do these exercises help pelvic girdle pain?
Little Miracle Baby Adventures hip circles on the stability ball can help. But please discuss with your doctor what’s best for you.
Can I do these at 13 weeks? Up to mu delivery?
Nathalia De Souza Most people can do these foe their entire pregnancy. They are great for your pelvic area. But always check with your doctor first before doing any exercise. Every body is different.
Coool
That was amazing.