New mother Sonnalli Seygall always gives fitness and wellness inspiration. The star, who recently gave birth to her daughter Shukar, shared her fitness journey during pregnancy. Sonnalli is quite active on social media, often sharing her tips and tricks for a healthy and fit body.
Recently, the star posted a throwback video in which she can be seen exercising on a Swiss ball while nine months pregnant. Sharing the videos, the star wrote, “With the number of C-section rates going up, working towards having a normal birth was one of my top priorities throughout my pregnancy (with due respect to sometimes when a Caesarean birth is absolutely necessary and a blessing in those cases). These Swiss ball exercises towards the later stages of my pregnancy helped open my pelvis for a natural and normal birth. They also helped a lot with lower back aches and pains! Try them.”
If, like Sonnalli, you too wish to try pregnancy-safe Swiss ball exercises, then we have listed what exactly they are and a few exercises you should do by using Swiss balls when pregnant.
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What Is A Swiss Or Stability Ball?
Also known as a birthing or pregnancy ball, a Swiss ball is a round, inflatable ball that comes with an anti-slip finish and is larger than exercise balls. It allows for support of a pregnant woman throughout her pregnancy journey. Almost all birthing balls are used to help progress in labour and to encourage cervix dilation.
Exercises To Do On A Swiss Ball
There are several exercises one can do using the Swiss ball. As per expert inputs from WebMD, we have listed some of the exercises one can do with the help of a Swiss ball.
1. Stretching
Stretching on a Swiss ball or pregnancy ball is a great way to relieve pain, stress, and discomfort. A common stretch involves kneeling on the floor, then placing your arms on the ball and pushing your hips back and down toward the floor. This stretch allows for the pressure to be taken off your back and hips, allowing for a deep stretch of your stomach and back muscles. This exercise can be extended with a swaying motion with the help of the ball just like Sonnalli did.
2. Bouncing And Rolling
Another exercise that Sonnalli did in the video using the Swiss ball was bouncing and rolling. Bouncing on the ball in circles with your legs wide open allows the pelvis to remain open and engaged. This is a vital part of labour when it comes to bringing the baby down and out. Similarly, pelvic tilts are another effective way to encourage dilation and keep the pelvis open.
3. Sitting
Sitting on the Swiss or pregnancy ball during your last month can ease pain and discomfort. It is also very beneficial to sit on it during the postpartum period, as that eases after-birth pains.
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