An anti-burst exercise ball, like the 26-inch Skelcore one, is a great tool for pregnant women. Here's why and how to use it:
Benefits during pregnancy:
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Lower Back Relief:
- Sitting on the ball in an upright position can improve posture and reduce pressure on the lower back.
- Gentle movements (such as rocking or gentle hip circles) help relax muscles and release tension.
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Preparation of the perineum:
- Specific exercises with the ball promote pelvic mobility and strengthen the pelvic floor muscles, which are essential for childbirth.
- Controlled movements also help to increase awareness of this region and improve muscle coordination.
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Safety and comfort:
- Anti-burst material ensures safe use, even in the event of a puncture.
- The 65 cm diameter is generally suitable for women between 1.60 m and 1.73 m tall.
Recommended exercises:
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Pelvic swing:
- Sit on the ball with your feet firmly planted on the ground.
- Perform front-back and side-to-side movements to mobilize the pelvis.
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Hip Circles:
- Still seated, draw circles with your hips, in one direction, then the other.
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Perineum exercises:
- Sitting upright, gently contract your pelvic floor muscles (as if you were trying to stop a flow of urine), hold for 5 seconds, then release. Repeat 10 times.
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Stretching:
- In a kneeling position, place your forearms on the ball and gently roll it forward to stretch your back.
Precautions:
- Always consult your healthcare professional before starting an exercise routine during pregnancy.
- Make sure the space is clear to avoid falls.
- Inflate the balloon to the correct height so that your hips are slightly above your knees when you are seated.
This accessory can also be used after pregnancy to continue pelvic floor rehabilitation exercises or as an ergonomic seat.
