**Taylynn**

NoVaIrish

Other than sitting and bouncing, are there any other excercises that you do on your ball to help you get ready for L&D?

I just got mine yesterday and pumped it up today.  I've been trying to use it to help stretch out my hips but would love any other suggestions!

TayLynn

You and baby Mack are moving right along! 

 

We use a yoga ball in prenatal yoga so I've stolen some exercises from there.  Really anything that opens up your hips is good. 

My doula told me to spend a lot of time sitting on the ball so I watch some TV on there instead of the couch.  I also moved my dining room chair and use the ball instead whenever I'm sitting at the table.  I use my laptop from there too.  

Hip circles are good.  Make exaggerated movements, front side, back, side a few times and then do a slow hoola hoop motion.  Reverse.

Sit on your ball, slowly roll it so your back is arched over the ball.  Your head and hands can dangle back or put your hands behind your head to support them up (kind of like in sit up position).  I can't do the dangle very much now as it makes me dizzy.   Spread your feet apart as in a ballet pile or squat position.  That's a good position to relax for a few minutes if you can dangle.  You can then roll back and forth (go up on your toes) or do circles. 

You can also roll back and forth in an upright a sitting position.

We do a modified warrior pose sitting on the ball.  It's kind of like warrior pose on a chair but don't extend your back leg so far.  You keep your legs and feet securely to the front and side of you. 

Kegels are good to do while sitting on the ball too. 

 Please, be careful, Erin.  Make sure you're always securely sitting on the ball.  I sneezed the other day while on the ball and just about fell off!

 

NoVaIrish

Thanks, Tracy!  I am going to print this out so I can have it to look at tonight.  I am definitely going to feel like I am actually doing something this time instead of just sitting and bouncing :-)