Am I supposed to sit on a yoga ball now? And how?
A lot of folks find sitting on a yoga or birth ball more comfortable than a chair during pregnancy (or just in general!). Sitting on a birth ball is another variation of the form of the squat, and offers similar benefits. Sitting on a ball is getting more popular as part of childbirth preparation.
Here’s some guidance I recently gave someone who wanted to change up her habits by sitting on a birth ball at work:
Active sitting can be great for you if you sit actively! If you go into your same old slump, it doesn't have the same benefits to your back and core.
You don’t need to sit on the ball all day to benefit! Using the ball as a break or to alternate from regular chair sitting will still shift up your habits. If you’re not used to sitting without back support, you may need to gradually increase your time.
As you work, make sure you hinge forward from your hip joints, rather than drooping your neck to your computer screen. That will really help your spine lengthen and release some of the downward pressures that can come from sitting.
Slightly exaggerating this seesaw-type motion to show you where this bending location is. It may be lower than you think!
Make sure the ball is the right size for your body - you will want to be able to rest your full foot flat on the floor and have your hips higher than your knees. (Note: over time, you may have to re-inflate the ball.)
As you work, a little bounce can remind you to feel springiness in the spine, rather than compression.
Notice if you have a tendency to lock the hips or squeeze the butt to keep the ball from rolling away - feel your feet on the ground to keep you stable and imagine your two sit bones moving away from each other. This will help you use your time on the ball to release your pelvic floor.
Hip circles can also help you keep from getting stiff or help move through discomfort. Your childbirth educator may also suggest hip circles as positive for fetal positioning - so you can visualize that finding space in your body makes space for your baby as well!
Even though it's not a traditional chair, you will still need to take breaks from sitting, so set reminders for yourself. A post-it note at your desk or automatic reminder on your computer or phone can help! When you break, try a walk, or, if you have a private space, 10 minutes of constructive rest.
Check out some other tips for sitting: Is Sitting a Pain in the Butt?
Have you tried a birth ball?
Looking for a quality birth ball in the right size for you? Try this one!
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Still have questions about sitting actively, and how that works in your body? That’s where one-on-one work with a skilled teacher can be helpful!