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You may have seen a ball that people like to use during yoga. This gym ball can be used during pregnancy exercises. However, usually use a larger size. For this reason, first know how to choose a gym ball for pregnant women, such as the right size and estimated costs.
This gym ball for pregnancy is slightly larger than the one used for exercise so that pregnant women can sit comfortably and practice childbirth positions.
This gym ball can be used as an important complement when mothers do pregnancy exercises. This ball used during pregnancy can be used as a chair during labor, and is great for easing pain associated with pregnancy.
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Gym ball for pregnant women
According to the Cleveland Clinic page, as the stomach enlarges, it becomes increasingly difficult for pregnant women to move while sitting comfortably. And this gym ball can relieve pregnancy discomfort and function as a safe exercise support for pregnancy.
This large rubber ball is also useful for childbirth. It can even make childbirth easier. “Labor balls are great for supporting your body during labor and helping you deal with pain and pressure,” says nurse midwife Kelly Wilson, CNM.
Daniel Roshan, MD, FACOG, FACS, an OB/GYN, said that a large gym ball is safe to use during pregnancy for several exercises that are mostly while sitting. While pregnant, he advises against doing heavy abdominal exercises. Apart from that, make sure pregnant women are stable while doing exercises with a gym ball.
“We do not advise patients to do any exercises with an exercise ball where they are not sitting with both feet on the floor, or anything that makes them unstable, thereby increasing the risk of falls,” he said.
The Tommys page lists several uses for gym balls during pregnancy:
1. Sit comfortably
Moving can become a little more difficult as the pregnancy progresses. This exercise ball feels more comfortable to sit on than a desk chair or sofa. This can also make it easier for pregnant women to get on and off.
2. Exercise and pain relief
Using a birthing ball can also improve posture and balance and train the abdominal muscles. When a pregnant woman rocks or bounces gently, the abdominal and back muscles will work hard to keep the pregnant woman upright.
This gym ball can also help distribute body weight more evenly. This can relieve spinal pressure and back pain, as well as provide support to the knees and ankles.
Gym ball for pregnant women/ Photo: Getty Images/iStockphoto/Pheelings Media
Choose the size of the gym ball
When buying a gym ball, there are several things that pregnant women need to consider. Buy the right size for your height. Your knees should be about 10 cm lower than your hips when you sit on them.
Height under 1.52 m (5 feet), take a ball 45 cm wide. Height 1.54 m to 1.73 m take a ball 55 cm wide . Height over 1.90 m, buy a ball measuring 75 cm.
The exercise ball can withstand any weight, regardless of your size. A good quality maternity ball has been pressure tested to support a weight of up to 300 kg.
When the pregnant woman is sitting on the ball, the hips should be slightly higher than the knees to avoid pressure on the back and provide plenty of room for the stomach, and so that the pregnant woman is stable.
If you are between sizes, try choosing a ball that is smaller. Especially if you also want to use it as a birthing ball.
Estimated price of gym balls
Several brands of gym balls are sold on e-commerce at various prices. Mothers can choose what suits their budget and needs.
1. GoFit Guide Ball – Pro Grade Stability Ball
This gym ball has several sizes, starting from 55 centimeters (cm), 65 cm, to 75 cm. For prices in e-commerce, prices vary from IDR 400 thousand
2. SFits Gymnastic Pilates Yoga Ball
This gym ball is sold at prices starting from IDR 120 thousand with a size of 65 cm. This gym ball is made from 100% PVC which is shatterproof and anti-slip, capable of supporting loads of up to 150 kg. One half of the ball is equipped with a non-slip ring, and the other half is decorated with massage protrusions.
3. Kettler Half Massage Point Gym Ball
This gym ball is also decorated with protrusions that can massage the body so that it can improve blood circulation and relax the body. The Kettler gym ball is claimed to be made from strong material so it doesn’t break easily. This gym ball is sold on e-commerce starting from IDR 250 thousand.
4. Black Gym Ball
This gym ball is sold starting at IDR 110 thousand. Pregnant women who want to try this gym ball can choose 1 size larger.
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