Manfaat Latihan dengan Birthing Ball pada Ibu Hamil

Manfaat Latihan dengan Birthing Ball pada Ibu Hamil

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Saat hamil, ibu hamil perlu tetap berolahraga untuk menjaga tubuh tetap bugar. Salah satu olahraga yang cukup aman dilakukan adalah dengan menggunakan birthing ball atau bola bersalin. Olahraga ini tidak hanya baik untuk mempersiapkan diri menjelang persalinan, tetapi juga dapat membantu selama dan setelah persalinan.

Apa itu birthing ball (bola bersalin)?

Birthing ball pada dasarnya adalah bola yang sama dengan yang digunakan untuk latihan di gym, hanya saja bola ini memiliki bahan yang lebih tebal, tidak mudah ditusuk dan memiliki lapisan anti selip untuk menghindari tergelincir. Bola ini tersedia dalam beberapa ukuran dan juga tersedia dalam bentuk lain seperti kacang atau mengerucut di salah satu bagian. Bola ini berfungsi untuk latihan yang dapat membantu Anda beristirahat dan membantu mengurangi rasa tidak nyaman saat persalinan.

Manfaat birthing ball selama kehamilan dan persalinan

Birthing ball bukanlah latihan wajib bagi ibu hamil. Banyak juga para ibu hamil yang tidak melakukan latihan dengan birthing ball. Namun, dilansir dari Healthline, birthing ball memberi banyak manfaat bagi ibu hamil. Salah satunya dapat mengurangi keluhan umum ibu hamil seperti nyeri punggung, stres, dan nyeri panggul atau perut. Sebuah penelitian menyebutkan bahwa ibu hamil yang berlatih dengan bola bersalin ini mengalami rasa sakit dan kecemasan lebih rendah dibanding ibu hamil yang tidak berlatih dengan birthing ball.

1. Latihan dengan birthing ball selama kehamilan

Saat hamil, salah satu keluhan yang paling sering muncul di trimester akhir adalah nyeri punggung, pinggang dan pegal-pegal di kaki. Anda dapat menggunakan birthing ball sebagai pengganti kursi saat Anda sedang bersantai menonton TV di rumah. Duduk di atas bola bersalin baik untuk memperkuat otot perut dan punggung, mengurangi nyeri punggung serta membantu memperbaiki postur tubuh.

2. Manfaat birthing ball selama persalinan

Bagi Anda yang melakukan persalinan per vaginam, Anda dapat membawa serta birthing ball ke ruang persalunan untuk membantu Anda menemukan posisi yang nyaman saat persalinan. Anda bisa duduk di atas birthing ball lalu bergoyang dari sisi ke sisi, atau duduk di atas sambil bersandar ke depan sehingga pasangan Anda dapat memijat punggung Anda. Birthing ball dapat membantu mengurangi kontraksi, mengurasi rasa cemas saat menunggu persalinan dan membantu membuka panggul sehingga janin lebih mudah turun ke jalan lahir.

3. Manfaat birthing ball setelah persalinan

Selain membantu persalinan, Anda juga dapat memanfaatkan birthing ball pascapersalinan. Anda bisa menyusui sambil duduk di atas birthing ball, atau latihan ringan dengan birthing ball. Setelah melahirkan, Anda mungkin merasakan nyeri di area vagina dan anus sehingga posisi duduk dapat terasa tidak nyaman. Untuk mengatasinya, Anda bisa duduk di atas birthing ball hingga terasa nyaman.

Berlatih dengan birthing ball diketahui memiliki banyak manfaat bagi ibu hamil. Sebelum latihan di dengan birthing ball di rumah, sebaiknya Anda berlatih dulu dengan instruktur yang dapat membantu mengarahkan gerakan dan posisi yang tepat untuk ibu hamil. Selain itu, pilih bola yang sesuai dengan ukuran dan postur tubuh Anda. Meskipun terbuat dari bahan latex yang aman, namun tetap berhati-hatilah untuk menghindari cedera.

 

Apabila Anda mengalami keluhan kesehatan saat atau setelah berolahraga menggunakan birhting ball, konsultasikan diri Anda ke dokter kandungan. Anda juga tetap perlu memeriksakan diri Anda secara rutin ke dokter kandungan terutama jika telah memasuki trimester ketiga kehamilan.

 

Writer: Ratih

Edited By: dr. Ayu Munawaroh

Last Updated: 15-Sep-2021

 

Sumber:

  1. Healthline. What Is a Birthing Ball and Should I Use One? (2019). Available from: https://www.healthline.com/health/pregnancy/what-is-a-birthing-ball-and-should-i-use-one.
  2. Baby Centre. Using a birthing ball. Available from: https://www.babycentre.co.uk/a1048463/using-a-birthing-ball.
Tags : kehamilan bola bersalin birthing ball

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