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/🍑-Protection-Plan

11/16/2025

More here 👇

Sequence with

✨️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 💚





11/15/2025

Protect your 😻 👇

What if you didn't need more pressure or force?

What if less pressure meant less risk for:

⚡️tearing
💩 hemorrhoids
🪨 prolapse
💦 postpartum p*e problems

It's true!

🚨 But we aren't told about these options.

Because there's a "standard" way things are done, especially in a hospital birth.

What if you understood, like REALLY understood how to dodge hospital "norms" and knew what to try instead to work with your body and not against it?

✨️I can take you deeper with ALL of this. It's not for everyone, but if you're ready, you can comment "PROTECT" and join me!!

1️⃣ breath & release your pelvic muscles (aka open your va**na)
✨️your uterus is doing the hard work of moving baby down and out, so let it!

2️⃣ use a mirror (especially helpful with an epidural!)
✨️it helps you to see how baby is moving & can ⬇️ your risk for tears

3️⃣ consider pushing between contractions
✨️your uterus is doing all the powerful work during a contraction, so you may not need to add more force to that.
✨️especially if you're following the next tips 👇

4️⃣ use gravity
✨️even with an epidural, certain positions use gravity to move baby down and out without the strain.

5️⃣ open your pelvic exit
✨️You've heard it here:
More space = less need for extra force
✨️your birth position can help or hinder!

6️⃣ change positions
✨️if it all feels slow 🐌, try a more upright position
✨️if things feel fast 🏃‍♂️, try sidelying

The goal isn't to "just push with all you've got" right outta the gate.

It's about moving baby down and out with more ease.

And less impact on your va**na.

You don't have to "hope for the best for your body" during birth.

You can plan for it 🙌

Want to dive deeper with me?

Comment "PROTECT" if you want to birth your baby AND protect your body.

YOU. DESERVE. BOTH

Jess 💚



11/14/2025

Save this so you don’t forget these when it actually MATTERS 😌

P #1: Provider
This one matters most.
The person catching your baby is actually one of the biggest predictors of tearing.

P #2: Positioning
Your best birth position is the one YOU pick, not the one you are told to be in.
PS: the most common birth position (on your back) is also the one with the highest tear risk 👀

P #3: Push
10cm does NOT mean “start pushing NOW.”
Wait until your body is ready or baby is lower.
Hard pushing too soon = more strain onnyour pelvic floor and pelvic organs.

P #4: Patience
Panting, humming, moaning… these help your pelvic floor OPEN when baby is crowning.
Slow. Controlled. Stretch.

Bonus free tip?
Comment “simple” and I’ll send it right to your DM.

Jess 💚


11/13/2025

Your bagina thanks you for this 👇

If you’re sitting there thinking, “Okay… but how do I actually start this whole ‘release’ thing?” — I’ve got you.

Comment RELEASE below and I’ll send STEP 1 straight to your DMs to help you actually connect with your pelvic floor and start feeling that release today.

Jess 💚

11/13/2025

Birth suddenly feels way less scary! 👇

Your pelvic floor’s job during birth?
To get out of the way.
When it can release, your body stretches better — and you're less likely to tear.

Here’s what I teach my clients (and what you can start practicing, too):

BTW you can comment "PREPARE" to dive deeper into all of this with me in the full Pelvic Floor Protection Plan if you're ready 👏✨️

1️⃣ Make low moaning sounds!
These sounds relax your pelvic floor.
👉Try a low pitched "oooo" vs high pitched "eeee".
Feel the difference?

2️⃣ Use open birth positions
Some positions close the pelvis. Others create space. You’ve gotta know which is which.

3️⃣ Relax your jaw
It's wild, but when your jaw is tight, so is your pelvic floor. Release both to help your body open.
👉Practice by placing the tip of your tongue on the ridge behind your upper teeth, feather light. keep your teeth separated and allow your jaw to be naturally heavy.

✨ Want help practicing these the right way?
✨️ Want even more support to protect your body during birth?

Comment “PREPARE” and I’ll send you my full step-by-step program that’s already helped 420 moms get ready to birth with less fear (and less tearing).

You deserve to feel calm, confident, and strong in birth. Let’s get you there.

Jess 💚





11/12/2025

👇

Your pelvic floor is glad you landed here.

I'm Jess, a Pelvic PT, and I'm (slightly) obsessed with helping you protect your body as you bring your baby into this world.

But...

Most people don't realize what actually influences how their pelvic floor stretches during birth.

And if the fear of tearing is living rent free in your head (& you're TTC or pregnant!) then you'll find this helpful...

There are 5 main predictors of tearing (& other injuries) during birth.

Comment FAVOR (or DM me the word FAVOR) and I'll send you a quick cheatsheet with the things that play the biggest role.

And then stick around because I have a lot more I'd love to share, too.

Jess 💚



11/11/2025

🚫 Hemorrhoid city

💡 Think about it

When we 💩, we know holding our breath and bearing down hard is not ideal.

Yet during birth, some of the birth team may encourage exactly that.

"Tuck your chin. Hold your breath. Now push with all you've got for 10 seconds"

Over and over.

⏰️ Sometimes for hours.

This can lead to
❌️ tears
❌️ the big "H"
❌️ postpartum leakage
❌️pelvic organ prolapse.

The smarter moves to try before that 👆? I've got a list of them!

Comment "PUSH" and I'll send it straight to your DM .

😊 I want you to have a happier postpartum pelvis.

As a pelvic PT, I know it starts with how you prepare your body in pregnancy AND things you can control during birth that make a big difference in your early recovery.

Jess 💚




11/10/2025

When Sam got pregnant, she didn’t want to just hope for a smooth birth.

She wanted to protect her pelvic floor, reduce her risk of tearing, and recover well.

And it worked 👇

💡 6-hour first birth
💡 No tearing
💡 No major interventions
💡 Smoother recovery

So what made the difference?

1️⃣ She learned what her pelvic floor really does during birth
❌️ most people think it helps push baby out
✔️ Sam learned it’s all about releasing & trained her body to do just that.

2️⃣ She used movement for a lower intervention (and even unmedicated) birth
❌️ lying still in labor slows things down and increases intervention risk
✔️ Sam had a plan to stay mobile (even if an epidural had been needed) to help baby move through efficiently.

3️⃣ She didn’t rely on her birth team to protect her va**na
❌️ the birth team is focused on getting baby out
✔️ Sam took charge and made her body a priority, too.

4️⃣ She knew common barriers in hospital births
❌️ purple pushing, rushing, limited positioning options
✔️ Sam knew how to navigate these barriers like a boss.

5️⃣ She followed the right prenatal exercises
❌️ Not Kegels or "hip openers"
✔️ Sam practiced moves that opened, mobilized, and released her pelvis for birth.

6️⃣ She had a clear, step-by-step plan that made it all easy
❌️ No winging it. No freezing up.
✔️ Sam knew exactly what to do and when.

Want a plan like Sam’s?
Comment PLAN, and I’ll send it straight to you.

Jess 💚







11/09/2025

Please be quiet 🤐😆




11/08/2025

Your pelvic floor is glad you landed here. Of course you'd love an L&D that is gentler on your body!

What if I told you a strong "push plan" has very little to do with actual pushing?

Comment 'gentle' for my 7 Push Prep Tips (That Have Nothing to Do with "Pushing").

Jess 💚



11/07/2025

Start by creating space 👇

Here’s why that matters:
Space = less resistance
Less resistance = less force
Less force = less risk of tearing and injury

And the best part? You can create more space in almost any birth position by adjusting just a few things:

1️⃣ Free your tail
If your tailbone isn’t blocked, it can MOVE out of the way, making more room for baby.

2️⃣ Untuck your b***y
Think cow pose. This opens your pelvic outlet.

3️⃣ Knees wide, feet wider
This position helps open the bottom of the pelvis where baby comes out.

4️⃣ Bonus space: arms overhead
This lengthens the torso and helps make more room as your baby exits!

5️⃣ Use gravity when you can
Upright or forward-leaning positions help baby move with gravity, not against it.

If you want to learn how to prepare your pelvis before labor and use movement during birth to protect your va**na...

💬 Comment “PREP” and I’ll send a link to our Pelvic Floor Protection Plan course 💓.

Protect your pelvic floor, reduce injury, and feel more in control during birth.

You’ve got this.
💚 Jess




11/06/2025

Comment "GENTLE" to grab my top 7 tips.

Most people think pushing well means holding your breath, using all the strength of your abs and pelvic floor, and pushing hard as someone counts down from 10.

And then doing it again.
And again.
And again.

But here’s the truth that most people aren’t talking about 👇

👸 The queen uterus is doing all the hard work of pushing baby down amd out. Let her.

💡 Less forceful pushing during your birth…
…means more ease and protection for your va**na and pelvic floor.

✨ Which also means a smoother birth and a kinder recovery.

So what actually makes pushing easier, faster, and less intense on your body?

🌟✅️ Comment "GENTLE" to grab my top 7 "pushing" strategies so you can move baby through your va**na with more ease.

Jess 💚






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