Your Body. Your Birth

Your Body. Your Birth 🙌 Tips to prep your pelvic floor
🍑 Push well & protect your vagina
⬇️ Reduce tears & heal faster ⬇️
https://tinyurl.com/Protect-Your-Pelvis
(5)

06/14/2026

4 tips 👇

I'm Jess, a Pelvic PT helping you push with ease & reduce your risk for tears so you can heal faster & focus on baby

👇Based on research. And what I've learned in my pelvic trainings & working with 1000s of women!!

💗Birth Plan Ideas
👉I can also teach you this in detail! Comment "PREP" to start the exact course my clients and now 975 online clients have followed 👏.

#1 I'd like to avoid an episiotomy
👉episiotomies are surgical cuts through your pelvic floor muscles.
👉they should NOT be routine and should be used in emergency situations only
👉some research indicates episiotomies may increase your risk for severe tearing

Be curious and question your provider's rates of episiotomy use! It should be used less than 5% of births they attend.

#2 I don't want to be coached on how to push
👉Typically, the birth team will encourage you to "purple push" which increases your risk for tears, hemorrhoids, postpartum prolapse, and leakage.
👉know alternative push options and practice them!

#3 I want to birth in ANY position that feels right
👉the standard position for birthing (on your back, knees pulled to chest) will actually INCREASE your risk for tears!
👉any other position is better for your pelvic floor. IF you chose to birth on your back, there is a modification that can help!
👉yes, even with an epidural, you should have more options than just "on your back"

Talk with your provider BEFORE the big day on what your birth positioning options are.

🚩They may say, "You can labor however you want, but it's best to birth on your back," and then you can ask, "Who is that best for?"

#4 I don't want anyone yelling "push" when baby is crowning.
👉a slow and steady exit is where it's at!

It may take some tough conversations. But it's worth it, I promise. Often, birth teams aren't thinking beyond the birth and the impact it can have on your pelvic floor.

But I am! And you should, too.

So, make sure to follow along here for more supportive tips.

And comment "PREP" and let me show you exactly how to prepare and protect your pelvic floor during birth 🙌

Jess 💚

06/11/2026

Here's what I mean 👇

If I had to choose ONE word to prep for birth…
it’s not “push”, “breathe” and not even “relax”

It’s: OPEN.

✨ Open throat

When your throat is open, so is your pelvic floor.

Making low, open sounds (not clenching your jaw or voice) helps your whole bottom soften during labor AND when pushing.

✨ Open cervix

The more you can be in the safe and calm "chill mode" side of your nervous system, the more easily your cervix will open!

✨ Open pelvic bones

Your pelvis can open wider with the right positions and movements.

This makes it easier for baby to move down and reduces how much force your body (or provider 👀) has to use.

✨ Open pelvic floor

You don’t want a clenched pelvic floor.

You want it to let go at the right time so baby can come out gently, with less tears!

When you learn how to open and release these things, you're learning to work with your body instead of against it.

Ready to learn exactly how to do these things?

Comment "PREPARE" and I’ll DM you my full program to practice opening during pregnancy + exactly what to do during birth to protect your pelvic floor.

Your va**na will thank you. 💌

Jess 💚

06/10/2026

More here 👇

✨️I'm Jess, a pelvic PT and birth coach and I'm on a mission to get you practical birth prep and recovery tips!

🚨Make sure to follow along for more.

This "hand at your pelvic floor tip" is helpful if you've had

✨️ a va**nal birth

✨️ any perineal tearing or stitches

✨️ a Cesarean. Just apply a gentle inward pressure at your lower belly, right over the scar tissue.

If coughing or sneezing...
👉 just place a hand right over your clothes to support that 😻 or belly!

If pooping...
👉 grab a tissue or a cloth and provide gentle upward pressure on your perineum to limit the downward pressure that happens during 💩
👉 yes, even with stitches!

Hope this helps you feel more supported during those postpartum coughs 💨, sneezes 🤧 and poos.

Jess 💚
Sequence with

06/09/2026

If you’re planning a hospital birth, read this.

I'm Jess 👋, a pelvic PT & birth coach, sharing daily tips to help you birth well and protect your body so...

make sure to hit follow!!

Some “standard” practices can increase your tear risk. Not because anyone is trying to harm you, but because routine does not always mean lowest risk.

And if I'm honest, I'd tell you no amount of perineall massage or warm compress can change that.

Here are 4 things to think about:

1️⃣ Episiotomy
They are meant for rare emergencies.
But in some hospitals, they are still used routinely.

They can increase the risk of severe tearing.

Ask your provider their episiotomy rate. If it’s over 10%, that’s worth a deeper conversation.

2️⃣ Coached (purple) pushing
Holding your breath and pushing hard increases pressure on your pelvic floor.

That can raise your risk for:
• tearing
• hemorrhoids
• prolapse
• leaking

Start with open-glottis pushing (breathing through your pushes). More force may be needed sometimes, but it shouldn’t be the first move.

3️⃣ Pushing at 10 cm
Just because you’re fully dilated doesn’t mean baby is low enough.

Pushing too early =
• ¹ pushing
• more strain
• more swelling

Waiting for the natural urge to push (laboring down) can protect your pelvic floor. It has pros and cons so talk to your provider.

4️⃣ Birth position
On your back with knees pulled up creates less space at the outlet.

Less space = more strain.

Almost any other position is more pelvic-floor friendly. And even on your back, small tweaks can help.You deserve to know this before you’re in the moment.

If you’re pregnant and want practical, body-aware birth prep:

👉 Follow along!

Jess 💚

06/08/2026


Everyone talks about preparing for pregnancy…but almost no one talks about this part 👇

If you’re TTC or early in pregnancy and dealing with:
• pain with s*x
• tailbone or low back pain
• constipation or straining
• leaking with workouts or sneezing
• always feeling like you need to p*e

Those aren’t random.

They are symptoms of pelvic myscle tension.

And so kegels and prenatal "stregth" focus isn't it.

And they’re not something to just “wait and see” about.

Because pregnancy adds:
👉 more pressure
👉 more load
👉 more demand on your pelvic floor

Hello 👋. I'm Jess, a Pelvic PT and if I were trying to conceive or ealry in pregnancy, I wouldn’t wait. I’d start here:

✨ Stop constant core gripping (this is a big one)
✨ Learn how to actually relax + lengthen your pelvic floor
✨ Add pelvic + hip mobility (most routines miss this)
✨ Fix how you’re managing pressure (breathing matters more than you think)

This is ONE piece of my 5P system for preparing & protecting your pelvic floor for pregnancy and birth.

I'd love to have you follow for more support and to get a head start on your pelvic health!

Jess 💚

06/05/2026

And that changes everything.

After years of supporting women through postpartum tearing injuries, the thing that gets me every single time is that...

Most of them had no idea they could have influenced what happened.

🚫🍀They thought it was just bad luck.

✌️Or doing peineal massage during pregnancy.

It's not.

Tearing has real, specific risk factors.

And most of them happen inside the hospital room — during pushing — inside routines nobody questions.

Things like:

✅ How and when you're told to push

✅ How your baby is positioned

✅ How mobile your pelvis is on delivery day

✅ Whether anyone in that room is thinking about your pelvic floor

✅ How you prepare your body before you ever get there

You are not powerless in this.

You just haven't been given the full picture yet — and that's exactly what I'm here to change.

Comment "SYSTEM" and I'll send you the step-by-step system for putting all of this together before your birth day.

Your v@gina thanks you 😘

Jess 💚

06/04/2026

Because yes — your body is designed for birth.

But that doesn’t mean you magically know:

✅️ how to push in a way that reduces strain

✅️ which positions create more pelvic space

✅️ how your pelvic floor is supposed to release

✅️ what actually reduces your risk for tears

✅️ or how hospital routines may affect your body during labor

You deserve to know these things BEFORE birth.

Not while you’re exhausted, vulnerable, and trying to figure things out in real time.

Im Jess, a Pelvic PT and that's exactly why I made this account.

To help you understand:

✨ how your pelvis works during birth

✨ how to work with your body instead of forcing

✨ how to create more space during pushing

✨ and how to protect your pelvic floor during labor + recovery

Because birth feels very different when you go into it with an actual strategy instead of just hoping things go okay.

If you’re pregnant or TTC and want practical, supportive birth prep that actually makes sense, I’d love to have you follow along.

Jess 💚

06/03/2026

But while I have your attention —

That pelvis that just hit me is the same one I use to teach pregnant women how to reduce their risk of tearing during birth.

🚫🍀Most women think tearing is just bad luck.
It's not.

✌️Or doing perineal massage in pregnancy.

But these things matter:

✔️How mobile your pelvis is on delivery day

✔️ Whether your pelvic floor knows how to release

✔️ How your baby is positioned coming through

✔️How you position your body

✔️How & when you push

✔️Your providers practices

And a pelvic PT who (accidentally) gets hit in the head with a pelvis for Facebook is probably the person to tell you that. 😂

If you want to learn more, comment 'Prep'

Jess 💚

06/02/2026

Part of the convo is missing 👇

Hi, I'm Jess — a pelvic PT who has made it a full time job to talk about protecting v@ginas during birth. 😂

Perineal massage has its place.

But after years of supporting postpartum women with tearing injuries, I can tell you it is not even close to the whole story.

The real risk factors for tearing happen inside the hospital room.

Things like:

✅️ how and when you're told to push

✅️ how your baby is positioned

✅️ how you position your body

✅️ your provider's routines and habits

✅️ whether anyone on your care team is even thinking about your pelvic floor when it's go time.

And no amount of perineal massage can change these risk factors.

So, it shouldn't be the only "tear reduction" strategy and some women find this out after the fact.

You don't have to.

I'm glad you're here. You v@gina thanks you 😘

Jess 💚

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307 S Livingston Avenue
Madison, WI
53703

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