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
(4)

01/04/2026

Because here’s what most people aren’t told 👀

What actually matters is how birth is supported before and during the moment baby moves through.

Things like:
👉 how much space your pelvis has
👉how well your pelvic floor can yield
👉 how and when you push
👉 what positions you’re allowed to use (and other hospital policies)
👉 and yes… who’s guiding your birth

That’s the part that surprises most moms 😲

There are 5 main predictors of tearing
and 4 of them are within your influence.

Once you know them, birth feels less scary
and a lot more predictable.

If you’re TTC or pregnant and thinking,
“I just want to do this in a way that’s kinder to my body”

Simply comment 'plan' to learn more about my Pelvic Floor Protection Course! Just $29

Jess 💚

01/03/2026

4 tips 👇

I'm Jess, a Pelvic PT & I'm on a mission to help you protect your pelvis and recover smoothly!

👇Based on research & what I've learned in my postdoc training. And, from working with 1000s of women!!

💗Birth Plan Ideas
👉I can also teach YOU this in detail! Comment "PROTECT" to start the EXACT course my clients and now over 800 moms 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 incontinence.
👉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 "PROTECT" and let me show you exactly how to prepare and protect your pelvic floor during birth 🙌

Jess 💚

01/02/2026

Save your bits 👇

Want a birth that’s gentle on your va**na?

First, you can comment "GENTLE" to fill in some details that just won't fit in this caption!

(Seriously, your va**na will thank you later.)

🗣 Here’s the big secret:
A strong “push plan” has almost nothing to do with actual pushing.

❌️ It's not about "purple in the face, hold your breath & and count to 10" kind of pushing.

That kind of pushing?
👎 Not gentle.
👎 Not great for your pelvic floor.

💡Here’s the truth
Less force = more ease
Less tension = fewer tears
More space = smoother recovery

And yes, you can totally learn how to do that all of that 👆

I teach all of this in my Pelvic Floor Protection Plan, but I’ll send you 7 of my fave push tips for free today.

✨️ Comment "GENTLE" and I’ll drop them in your DMs so you can birth your baby AND protect your body, too.

You deserve both.

Jess 💚

Wall 🖼 in Madison, WI by Richie Morales Arte & Sonya Sankaran

01/01/2026

Manifesting this EXACT energy for your birth day, too 🙌

Who's here for it?

Jess 💚

**na

12/31/2025

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.

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

Jess 💚

12/30/2025

Comment "SAVE" and I'll DM you a super simple guide with 4 tips proven to reduce your risks for tears.

Even if you can follow just ONE of these tips, your v@gina will thank you.

Jess 💚

12/28/2025

Is it time to push? 👇

Here’s the thing a LOT of people miss:

10cm isn’t the whole story.

You also need to know baby’s station (how low baby actually is).

If baby is still high…

starting to push right away (especially if you aren't yet feeling the urge to push) can mean a LOT more strain on your pelvic floor, more exhaustion, and a longer pushing stage

So what do you do instead?

Let your uterus do it's job.
It does the real “pushing” work.
Wait until you feel the urge to push.
Or wait until baby is at a lower station.

This is called laboring down.

Use time, gravity, movement, and pelvic space work to help baby come down.

Then, pushing is usually way easier.

✨️There are risks and benefits to know about!
This is especially important if you have an epidural — talk to your provider BEFORE birth if they support “laboring down” instead of making you push as soon as you hit 10cm.

Thinking about these things (and having a plan!) now can have a big impact on your pelvic floor health postpartum.

Jess 💚

12/27/2025

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 11 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 💚

12/26/2025

You want to birth a healthy baby

AND

You want to limit the impact of that birth on your pelvis and va**na.

Caring about BOTH does not take away from #1.

I'm Jess, a pelvic PT, and I can show you how to do both!

❌️ Avoid these common mistakes!!

1️⃣ You can't assume your birth providers are up to date on techniques that help you reduce your risks for tears.
👉so you have to be!

2️⃣ Often, they aren't thinking "beyond birth" about the impact birth can have on your pelvis, pelvic floor and va**na.
👉I do think about this (a lot 🤣), and you should too! Too many of my clients say, "I wish I'd known..."

3️⃣ There are common birth practices that should be ditched because they ⬆️ your risks for injury. And trust when I say, most are NOT necessary 💔
👉Know what things to ditch & know what to do instead

4️⃣ my free support here is amazing (check birth prep highlights)!

5️⃣ And, if you're tired of piecing together free bits of info here & there and feel overwhelmed with where to start, comment "plan" to get started today!

👉📣 have both - a healthy baby & a healthy va**na 🙌🫶

Jess 💚

12/26/2025

How to create space 👇

But first, why create space?

Space = less resistance

Less resistance = less force and intervention

Less force = reduced risks for tearing and injury

If you want to learn how to prepare your pelvis for birth AND learn to use movement to your advantage, comment "PREP" to check it out.

Did you know that common birth positions actually decrease ⏬️ space at baby's exit?

Here are helpful tips for how to create more space!

1️⃣ you'll want to "free your tail"
👉if it's not blocked, it will MOVE out of the way

2️⃣ untuck that b***y (think cow pose)

3️⃣ knees wide but feet just wider than knees

4️⃣ bonus space - reach arms overhead
(Thanks for teaching us the mechanics on why it can help!)

5️⃣ when able, use gravity ⏬️

Bottom line: you can create more space at baby's exit in ANY birth position by choosing one of more of these ideas!

Jess 💚

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307 S Livingston Avenue
Madison, WI
53703

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