Your Body. Your Birth

Your Body. Your Birth 🙌 Tips to prep your pelvic floor
🍑 Push well & protect your vagina
⬇️ Reduce tears & heal faster ⬇️
https://www.thatpelviclady.com/f
(3)

08/13/2026

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 💚

08/12/2026

Apparently I’ve been saying it wrong all these years 🥺🤦‍♀️

Please comment "PUBLIC" below if you still find my public floor content helpful!

Jess 💚

08/11/2026

I say this as a pelvic PT.

I've supported so many women through healing after a tear.

Perineal massage isn't bad. And might even help!

But it's become the one answer everyone gives when you ask how to protect your va**na during birth.

And that leaves out the things that actually move the needle more. And massage alone can't touch most of them.

Real protection means understanding how all of these work together. Most birth prep classes never get there.

Comment BEYOND and I'll walk you through the risk factors that matter beyond perineal massage.

Your v@gina thanks you 😘

Jess 💚

08/09/2026

More here 👇

✨️I'm Jess, a pelvic PT & birth coach. 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. Instead of putting your hand on your perineum, just apply a gentle inward pressure at your lower belly, right over the scar tissue.

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

Sequence with

Jess 💚

08/07/2026

Tearing isn't as random as you've been led to believe.

I'm Jess 👋, a Pelvic PT who helps pregnant women prepare their bodies for birth so recovery doesn't feel so hard.

If you've been quietly worried about tearing… you're far from alone.

Comment the word SUPPORT and I'll DM you my list of the top 5 predictors of tearing.
That fear you're carrying makes sense.

But here's what most moms never get told:

tearing isn't just bad luck.

There are real, specific factors that make it more or less likely.

The things that actually matter:

👉 How prepared your body is going into birth
👉 Whether your pelvic floor can release (strength alone isn't the goal)
👉 How and when you push
👉 The position you're in while pushing
👉 Your provider's habits and routines

Most moms are handed one instruction: push.
But birth tends to go more smoothly with three things in place:

✨ space
✨ breath
✨ the right support

That's the whole foundation of what I teach here.

If you want practical, body-aware ways to prepare for birth and protect your pelvic floor — follow along.

And don't forget to check your DMs for that list. 👋

Jess 💚

08/05/2026

Here's something helpful 👇

BTW, if you want, I can send these tips straight to your DM, just comment "SPACE"

Pelvic space = less forceful pushing needed
Less force = leas risk for injury
Less injury = happier postpartum pelvis

Ways to create space at baby's exit:
1️⃣ think cow part of the cat-cow Yoga exercises
2️⃣ knees wide with feet just wider than knees (ultimately knees in, feet out)
3️⃣ make sure to "free your tail" so it's not blocked from opening by the bed
4️⃣ reach arms overhead

If you can even do one of these 👆, you'll create more space.

You can use these tips in ANY birth position.

If you're a visual learner, go back 5 posts from this one where I show you all of these (make sure to ❤️ and SAVE when you're there)

It's not always just about "pushing like a pro". Sometimes, it's about pushing smarter, not harder!

Jess 💚

08/03/2026

And here's a wild statement 👇

The environment that our modern bodies operate within and the medicalized culture of birth are NOT conducive to the natural birth process.

Here is what I used to think about pushing during birth 👇

❌️A good "pushing strategy" will help me birth well.

And then I had a baby (in the hospital).

Then, I became a pelvic PT & Birth Coach. And now a Certified Body Ready Method Pro.

Here is what I've learned.

It's more effective to spend your time learning how to

👉 prepare your body physically so it will naturally push well

👉 navigate the barriers to pushing well in a hospital based birth

✅️ Things I teach (comment "plan" to dive deeper)
🚨✨️ make sure to hit follow BEFORE commenting

👉 strategies to easily "power up" the prenatal core

👉 preparing your pelvic floor to yield to baby passing through

👉 how to create optimal space in baby's path prenatally and during labor

👉 strategies like using gravity and better birth positioning to make pushing more efficient

If you get these things in place, you'll be primed to push naturally.

Practicing these things ahead of time helps you optimize your birth experience and outcomes, especially a hospital-based birth.

Jess 💚

08/03/2026

Comment "SPACE" to get it straight into your DM.

There are 3 levels of the pelvis that are important during birth.

The inlet, midpelvis and outlet.

And, when you know where baby is, you can create space at that level through birth positioning and movement.

Space = a path of least resistance = efficient birth

This means potentially less risks for interventions, delays/stalls.

Happier birth, happier baby, happier postpartum pelvis.

Jess 💚

08/01/2026

Why don't we talk about this more? 👇

🌟 Less pelvic muscle tension = less resistance = less need to strain = less risk for injury = a happier postpartum pelvis

It's an oldie but goodie
🫶Loose lips = loose hips

I'm Jess, a pelvic therapist and birth coach helping you birth a 🍉 through a 🍑 with minimal impact.
If that's something you're interested in, follow along here for loads more.

I've typed out, step by step, a simple technique for you to practice!
✨️Comment "jaw" and it's yours
🚨Please make sure to follow BEFORE commenting to make sure my DM can go through.

Sure, there are lots of pelvic floor release techniques (all shared here!) to practice prentally and to use during birth...

But this one is so easy and shouldn't be overlooked.

And it's time for you to start practicing it!

Jess 💚




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