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
(6)

06/23/2026

Tips here 👇

👋 I'm Jess, a pelvic PT and birth coach on a mission to share all the proven tips for preparing and protecting your pelvic floor during birth!!

Tip #1️⃣ Your provider matters and is a HUGE predictor if you'll tear or not!

✨️Yep, this one surprises most people.

Tip #2️⃣ Your breath matters.

✨️Did you know you can directly impact your pelvic floor with good breath strategies during birth?

And it's best to start practicing NOW, prenatally.

Tip #3️⃣ Your birth position matters.

✨️ Some positions, like the MOST common birth position, increase your risk for tearing.

Choose positions that reduce your risk.

Tip #4️⃣ Laboring down matters.

✨️This is such an important technique to conserve your energy AND protect your pelvic floor from straining for hours. Know the risks and benefits to see if it's right for you!

🌟I've got so much more for that you absolutely don't want to miss if your goal is to reduce your risks for tearing during birth. So...

Tip 5️⃣ Grab my step-by-step plan that walks you through ALL of this and more 🙌

Comment "PROTECT" to grab the course that over 900 other women have followed (and it's the same content I've shared with 1000s of clients in clinic)

Your postpartum pelvic floor will thank you.

🚨✨️ make sure to hit follow BEFORE commenting to make both our lives easier 😆

Jess 💚

06/21/2026

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 💚

06/19/2026

Tips here 👇

I'm Jess, a pelvic PT and birth coach on a mission to share all the proven tips for preparing and protecting your pelvic floor!!

Do these things before (and during) your birth to protect your 🍑😉

Tip #1 Your provider matters and is a HUGE predictor if you'll tear or not! Yep, this one surprises most people.

Tip #2 Your breath matters. Did you know you can directly impact your pelvic floor with good breath strategies during birth? And it's best to start practicing NOW, prenatally.

Tip # 3 Your birth position matters. Some positions increase your risk for tearing. Learn what these are and then choose positions that reduce your risk.

Tip #4 Laboring down matters. This is such an important piece to conserve your energy AND protect your pelvic floor from straining for hours.

I've got more for you that you won't want to miss. 15 additional videos and downloadable guides to help you protect your pelvic floor during birth.

🚨✨️ make sure to hit follow BEFORE commenting. Comment "plan" to grab it all.

Your postpartum pelvic floor will thank you.

Jess


06/18/2026

Here 👇

Why do I wish I'd had this info before my birth?

If I'd known where baby was in my pelvis, I could have used specific movements and positioning to create balance and open space in that part of my pelvis.

So, I want to share with you what I had NO IDEA about almost 12 yrs ago during my birth, even as a physical therapist!

There are 3 areas of the pelvis baby moves through.
1️⃣ inlet
2️⃣ midpelvis
3️⃣ outlet

👉Signs that baby is still high and moving through the inlet (top of your pelvis).

⭐️ crampy contractions
⭐️ contractions usually 5-20min apart
⭐️ you can talk & move easily during contractions
⭐️ pressure is felt higher, like low back and hips

If you plan to have cervical checks, they can also tell you baby's station.

👉Station is WAY more valuable information (vs dilation) because it tells you where baby is in the pelvis! Inlet will be the negative numbers, like -3, -2, -1.

Knowing where baby is in your pelvis helps you work smarter (not harder!), helps you manage discomfort, and have a more efficient birth.

Want to get started in our birth prep series to learn this and more? Comment "program" and you'll be on your way to birthing well while protecting your 😻 😆

Jess 💚

06/17/2026

You MUST ask 👇

"Who exactly is that easiest for?"

The true answer is that it's easiest and most convenient for them.

It's not "easier" for your body or your baby!

❌You are pushing uphill.
Ask this 👇
✔️"Wouldn't it be easiest if I was using gravity?"

❌Your tailbone is blocked by the bed
Ask this 👇
✔️"Wouldn't it be easiest if my tailbone was free to move out of the way, creating space at baby's exit?"

❌This birth position can increase risks for perineal tears
Ask this 👇
✔️"Wouldn't sidelying or hands and knees be easiest for my pelvic floor?"

The research supports all of this ☝️.

Not to mention the basic human right to have autonomy over your body during your birth.

There are valid, medical & personal reasons to birth on your back.

I'm just highlighting a majority of situations where the only valid reason is that it's easier for the people who aren't actually birthing the baby!

06/16/2026

Important! 👇👇

I'm not pregnant, I'm just doing a squat 😆. Yours may look very different!

I'm Jess, a birth coach and pelvic PT, and I'm on a mission to ease your mind when it comes to birthing a watermelon 🍉 through your 🍑.

"Upright" birth doesn't just mean squatting 🏋‍♀️!
It can be any position that works with gravity ⤵️.

🚨🚨 Make sure to hit follow!
And if you are interested in learning more about my Pelvic Protection System, simply comment PLAN.

And let's settle this one now 👇

Yes. You can birth upright EVEN with an epidural.

Jess 💚

06/15/2026

Instantly alert the second I hear:

“I really don’t want to tear during birth” 👀

If that’s already on your mind (TTC or pregnant)…

you’re exactly where you need to be.

I’m Jess — pelvic PT + birth coach — and I teach women how to actually prepare their bodies for birth (not just hope it goes well).

Because tearing risk is not random.
(And it’s not just about perineal massage).

It’s influenced by things like:
✅️ how your pelvic floor moves
✅️ how & when you push
✅️ the position you’re in
✅️ your provider’s habits

Most women are never taught this.

Follow along if you want to learn:

✨ How to actually prepare your pelvis during pregnancy (not perineal massage or kegels)

✨ How to push with more ease (and less purple face)

✨ How to reduce your risk for tearing or pelvic injury

✨ And make that postpartum recovery so much smoother

You don’t need luck — just the right prep. 😉

Hit follow + stick around.

Your pelvic floor will thank you.

Jess 💚

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 💚

Address

307 S Livingston Avenue
Madison, WI
53703

Website

Alerts

Be the first to know and let us send you an email when Your Body. Your Birth posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Your Body. Your Birth:

Shortcuts

Featured

Share

Category