Your Body. Your Birth

Here's why this may occur 👇 I'm a Pelvic PT and Birth Coach. It's my full time job to help you prepare, protect and heal your pelvic floor. I'm on a mission to help you REDUCE your risk for tearing during birth. AND to support you in the postpartum healing process if one occurs. ❗️Because birth can be unpredictable. 🍑There are some tear risk factors you can CONTROL. And some you cannot. If you'd like a full Pelvic Floor Protection Plan for your birth, just comment "plan" because I've done ALL the work and laid this out for you, step-by-step. Now... Tearing at the perineum (thick muscle between your vagina and anus) is the most talked about kind of tearing. Grades 1-4, depending on the severity. But less talked about is the fact that you can have tears into the front part of your pelvic floor. 👉in the vagina 👉near the urethra (where the urine comes out) 👉near the clitoris Why might this occur? Well, it's ALL muscle! 🍬 Imagine your pelvic floor muscle is like a piece of taffy. It will slowly and softly stretch over time, allowing a baby to pass through. Ideally without tearing. But sometimes, part of the taffy is less pliable. If the back part (anus) isn't as pliable, the force and stretch will be directed more toward the front half. And often, that's just too much for one part of the taffy. When preparing the pelvic floor for birth, you'll want to focus on the pliability (extensibility, flexibility, resiliency) of all parts of the pelvic floor. Want help with this? I've got just the thing for you! Don't forget to comment "plan" below to check it out. It's affordable and well worth it. Jess 💚 . . . . . . . . . . .#pelvicfloor #pelvicfloortips #pelvichealimg #pelvicpt #pelvichealth #birthprep #birtheducation #birthtips #birthwell

The pelvic floor gets the blame, but 👇 there are many factors that may cause your peezing (sneeze pee 🤧💦) or other leakage issues. Think of your core like a giant balloon🎈 That balloon is a system of muscles that make up your core. The balloon's job is to manage changes in pressure. These muscles have to all work together, and the pelvic floor is only one part of this system. But we all know the pregnant and postpartum balloon has undergone drastic changes. Here is a more inclusive list of things that may cause leakage 💦. ✨️Undwerworking pelvic muscles (but this is the thing I see the LEAST!) ✨️Overworking pelvic muscles ✨️Diastasis recti ✨️Bladder prolapse ✨️Hormones ✨️Less optimal alignment, core strategy, breath patterns It's important to know what parts of the system are affected and how to get it back online rather than just throwing Kegels at one part of a complex system, hoping it will help. Jess 💚 . . . . . . . . #peezimg #sneezepee #jumppee #pregnantbody #postpartumprobs #afterbaby

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 💚 . . . . . . . . . . . #jawtension #jawrelease #birthrelease #birthtip #prenatalexercise

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" to check it out! Jess 💚 . . . . . . . #birthprep #pelvicfloor #birtheducation #naturalbirth #hospitalbirth #birthplan

Comment "SAVE" and it's yours! Additional tips 👇 👏💚 Make sure to follow BEFORE commenting "SAVE" to get the free tips without a glitch. It doesn't work very well for non-followers 😫 Save this reel (and what I send!) to help you with your birth plan. 4 important things 👇 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 v@gina. 👉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 (what I'm sending will help) 4️⃣ my free support here is amazing. And, if you're tired of piecing together free bits of info here & there and feel overwhelmed with where to start, comment "plan" 👉 I've got a simple 4 step plan to help you reduce your risks for birth injury that can help you get focused. Jess 💚 . . . . . . . . #birthprep #birthwell #hospitalbirth #pregnancyexercises #birthexercises

Deets here 👇 It's easy (at least in theory!) I'm Jess, a pelvic PT sharing little tips that make a BIG difference in your birth prep & recovery journey. This is a REALLY common pregnancy & postpartum posture 👇 Stop gripping your booty. And then back it up. Don't tuck or untuck... just back it up. If the front of your pelvis is touching the counter, that's a good reminder to back it up. Release any jaw, abdominal and booty gripping. Preparing for birth? This helps ✨️position baby better in your pelvis ✨️take strain off your stretching abdominals ✨️stack the muscles that give you more natural push power ✨️lengthen your glutes and pelvic floor (because it's easier to pass a baby through) Are you postpartum? This helps ✨️take strain off your pelvic organs ✨️heal diastasis recti ✨️take strain off cesarean and perineal scar tissue ✨️reduce back, pelvic, and hip pain ✨️reduce pelvic muscle tension (yes, even postpartum, a vast majority of my clients have TENSION) So, pick a spot in your day, like the grocery store line, brushing your teeth or prepping food, and back it up. Jess 💚

This will help 👇 I'm Jess, a birth coach and pelvic therapist helping you birth well and have a happier postpartum pelvis. Make sure to share this reel with someone who wants to protect their perineum during birth (sooooo, pretty much everyone!) Here is WHY this is so important to practice. When you use this tip and visualization, your baby will pass through a soft, open pelvic floor. A path of least resistance. Less resistance = less need for force. Less force = reduced risk for perineal tears. Visualize 👀 and 🌟 FEEL🌟 this in your body. Start practicing with me now. Don't just save this reel for later, unless you will 💯 remember to come back to practice. Contrary to popular belief, we don't want tight, rigid pelvic muscles ever, but especially during birth. They should flow up and down. Just like a 🪼 Adaptable, yielding, flowing. Inhale your muscles soften and open. Exhale your muscles naturally flow back to where they started. Tune into this while ✔️ on hands and knees ✔️ during cat/cow ✔️ in savasana ✔️ in child's pose ✔️ sitting (on the toilet even!) ✔️ laboring So, next time you hear advice to "do your kegels" to prepare for birth, please just "do your jellyfish 🪼" instead. Comment jellyfish to learn more about my other pelvic floor protection strategies. Hope you find this helpful. Jess 💚 . . . . . . . . . . . . #birthprep #pelvicfloor #pelvicfloorprep #perinealprep #perinealmassage #perineum #birtheducation

This would have been helpful to know 👇 I'm on a mission to share with you all the things I learned AFTER my birth, hopefully before yours! And now, as a pelvic PT & Birth Coach who's worked with 1000s of clients, I've got a lot to share. Want to skip the free tips and dive into the exact birth prep strategies? Comment "birth ready" to access the same info I share with my in-person clients (but at a fraction of the $$$). #1️⃣ helpful thing I wish I'd known my pelvic anatomy and its role during birth 👉the pelvic bones will MOVE & OPEN. Learning how to work with this would have been 👏👌 👉the uterus does all the hard work of pushing the baby down and out. The pelvic floor's job is STR E T C H to baby passing through. Fun fact: the pelvic floor can stretch 2.5x its original length without injury 🤯 #2️⃣ helpful thing I wish I'd known there really wasn't a good "push" strategy to learn prenatally. This one's controversial! 👉when you learn how to use movement, gravity, and open your pelvic exit prenatally, the body is able to push easier, naturally. Even with an epidural. #3️⃣ helpful thing I wished Id known there are many barriers to navigate in the hospital if you're aiming for a physiologic, low intervention birth. 👉learn what those are and have a plan to do it differently. Not so fun fact: these "common" barriers are things like being told you MUST birth on your back, lack of movement, purple pushing and more. Fun fact: I can help you with ALL of this 👆 (and more!) If you are looking to prepare your pelvis and pelvic floor in pregnancy and learn exactly how to protect it during birth, comment "birth ready" and check it out! Jess 💚

4 tips 👇 I'm Jess, a Pelvic PT & Birth Coach, and I'm on a mission to help you prepare & protect your pelvic floor. This 👇 is 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 plan my clients have followed 👏. #1 I don't want 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! #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 exa

If you want to pass a watermelon 🍉 through a peach 🍑 with less impact, you can comment "protect" and I'll show exactly how to get your taffy 🍬 to do its job well. During birth, you'll want your pelvic floor to respond like taffy 🍬. It needs to be pliable and yield to your baby passing through. It can stretch 250% more than its original length without injury 🤯. And you can learn how to prep it to do this (nope, not kegels. And it's WAYYYY more than squatting!) Here is what I teach 👇 1️⃣ The pelvic muscles' role during birth is to yield (read: get out of the way!) to baby passing through. How can you do this? ☀️Know your anatomy ☀️Connect with your pelvis & pelvic floor ☀️Use a variety of specific exercises & stretches NOW to prime your body for birth 2️⃣ Create space at baby's exit. Space = less resistance = less need for force = less injury. ☀️work on mobility to create pelvic space prenatally ☀️use positions to create space during birth 3️⃣ not all birth environments are conducive to protecting your taffy. Learn the factors that can increase your risk for tears. And learn what to do instead to reduce your risks. ☀️example: birthing on your back is not in the best interest of your birthing body, so know your options! Your postpartum pelvis will thank you for being prepared for your birth. Jess 💚 . . . . . . . . #birthprep #birthsupport #birthwell #pelvicfloor #pelvichealth #pelvicfloormuscles

Comment "plan" (or see pinned comment!) if you're tired of freebies and googling and want a step by step action plan. This course walks you through it ALL🚶‍♂️👏 I'm Jess, a Pelvic PT & Birth Coach on a mission to get you this info BEFORE your birth. I'd love to have you join! Jess 💚 . . . . . . . . . . #pelvicfloor #birthplan #birthwell #birthprep #birtheducation

Labor stalls can be common at midpelvis 3 important things happen here 1️⃣ baby reaches your pelvic floor 👉hence the vaginal and rectal pressure 2️⃣ baby is navigating the most narrow part of the pelvic pathway 👉you want to create space here with movement and positioning 3️⃣ baby needs to rotate 👉you can help that happen! Also, you'll want to use the 3/4/5 movement guideline during birth. Grab the details (for free!) by visiting https://www.thatpelviclady.com/3-4-5 Jess 💚 . . . . . . . . #birthwell #birthtips #birtheducation #birthpositioning