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Your Body. Your Birth, 307 S Livingston Avenue, Madison, WI (2025)

12/21/2025

❌️ perineal massage

But first! Hey 👋 there.

I'm Jess, a Pelvic PT who's on a mission to help you pass your baby through your va**na with ease so you can have an easier postpartum recovery!

Make sure to follow along if you want that 👆, too.

And then, comment "BEYOND" to get more deets on this topic that I just can't squeeze into a tiny caption.

So if you're relying on things like perineal massge to "prep & protect" your va**na and pelvic floor, especially for your hospital birth...

I need to tell you this!

⚠️It's not enough.

Sure, perineal massage prenatally and warm compresses during birth may increase the elasticity down there.

But this just can't be ignored 👇

🙈 There are hidden risks in common birth culture that no amount of perineal massage can fix.

Learn what those are (Pssst! Comment "BEYOND" if you'd like to learn more.)

Some things are out of your control during birth, but protecting your body isn't one of them!

Jess 💚

12/20/2025

This tip is so simple and yet never used!

By the way, I'm Jess, a birth coach and pelvic therapist, and I'm glad you're here 🤗.

I've made it my full-time job to help you prepare your pelvis and pelvic floor in pregnancy and protect it from injury (hemorrhoids, tearing, prolapse and more!) during birth.

So...

Instead of pushing harder (which is a LOT of stress on your pelvic floor), try this...

✔️ Change positions.

Sometimes, you may find yourself pushing harder for longer because of the babys angle in the pelvis or your pelvis is blocked from fully opening.

A simple shift can go a long way.

If it's available you, moving into a more upright position or any position where you can "free your tail" will use gravity and/or open baby's exit!

Less push time and push force = less strain on your pelvic floor and pelvic organs = smoother recovery.

And, even though this is a helpful birth tip...

There is SO much more I want to share with you.

1️⃣ make sure to follow along for more. 🚨

2️⃣ comment "prepare" if would like me to show you EXACTLY how to prepare and protect your pelvic floor during birth.

3️⃣ check stories for more support

Jess 💚

12/19/2025

4 birth plan ideas your pelvic floor will thank you for 👇

I’m Jess, a Pelvic PT helping you prepare for birth, protect your pelvis & support smoother recovery.

Below ideas should be considerations!

These tips are based on updated research for known risks for tears.

Even just focusing on ONE can potentially reduce your risks for tears.

👉 I can also teach YOU exactly how to do this. Comment “PROTECT” to start the course my clients and now almost 750 moms have followed.

#1 “I’d like to avoid an episiotomy”

Episiotomies are surgical cuts through pelvic floor muscle. They should not be routine and are meant for true emergencies. Some research shows episiotomies may increase the risk of severe tearing.

It is reasonable to ask about your provider’s episiotomy rates. Best practice is under 10% of births they attend.

#2 “I don’t want coached pushing”

Many birth teams encourage purple pushing. This increases strain on the pelvic floor and raises risk for tearing, hemorrhoids, prolapse, and leakage.

This kind of pushing MAY be necessary but it shouldn't be your only (or first) option!

#3 “I want to birth in any position that feels right”

The standard position on your back with knees pulled in increases strain on the pelvic floor. Most other positions are more supportive.

Even with an epidural, you usually have more options than just lying flat. And yes, there is a modification if you do end up on your back.

Have this conversation before labor starts. If you hear “You can labor however you want, but it’s best to birth on your back,” ask, “Who is that best for?”

#4 “Please don’t yell ‘push’ when baby is crowning” Slow and steady matters here. This is one of the most important moments for protecting your pelvic floor.

These conversations can feel uncomfortable. But they are worth it.

Many birth teams are focused on getting baby out safely. They are not always thinking about your pelvic floor afterward.

I am. And you should be too.

Follow along here for more supportive, evidence based birth prep.

And comment “PROTECT” to learn exactly how to prepare and protect your pelvic floor during birth 🙌

Jess 💚

12/18/2025

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 💚

12/17/2025

It's all here 👇

Taking the time to learn these things before birth & doing them during your birth will help to reduce your risks for

⚡️tearing
💩 hemorrhoids
🪨 prolapse
💦 leakage
➕️ and more.

Tip #1 Ask your provider - "What are your rates of tearing in the births you've attended?"

👉 your provider is a HUGE predictor if you'll tear or not! Yep, this one surprises most people.

Tip #2 Learn your pelvic floor anatomy and its role during birth!

👉 tuning into this before birth makes things smoother and easier during birth, when you need it most!

The pelvic floor's role is to yield to baby passing through and plays ZERO role in pushing baby out

Tip #3 Know what birth position you want to use!

👉 Some positions actually REDUCE your risk for injury.

✨️🚫 But the MOST common birth position actually increases your risks. Know what you want and don't want when it comes to positioning.

Tip #4 Have a push plan

👉 it's not necessarily about pushing with FORCE (force may increase risk for injury).

It can be as easy as creating SPACE. Space means releasing your pelvic floor, using gravity, opening the pelvic bones at baby's exit.

✅️ Space = less resistance = less need for force = less risk for injury

You can Google more details on some of this 👆 and put these bits and pieces together, but...

if you're serious about protecting your pelvic floor, you can comment "plan" to get the full system!

Your postpartum pelvic floor will thank you.

Jess

12/16/2025

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 💚

birthprep

12/16/2025

Everybody wants this 👇

Ok, truth time.
I used to think pushing was all about technique:
❌ Hold your breath
❌ Bear down hard
❌ Hope baby comes out.

That’s what we’re shown. That’s what we’re told works.

But then I had a baby.
Became a Pelvic PT.

💡And realized:
You don't need to learn how to "push like a pro". It's just that in a typical hospital birth, our bodies aren't set up to let baby out easily. And it can lead to unecessary tears & trauma 💔.

One client told me, “I just want to push better this time.”
Her first birth?
She pushed for hours.
Was told her body just “wasn’t figuring pushing out.”
Had a severe tear.
(Hint: It wasn’t her fault.)

(BTW, if you want to grab the exact same strategies I shared with this client...
comment "PLAN" and join over 450 others online who've benefitted from the info in this course 🙌💚)

Here are the things she did in birth #1 ❌️ vs what she'll try in birth #2 ✅️:

❌ Pushing on her back = UPHILL struggle
✅ This time: Let gravity help, as needed
→ Less strain. Less tearing. More ease.

❌ Narrowed pelvic exit
✅ This time: Opening her pelvic exit
→ More space = less resistance = less injury

❌ Pushed when told, not when her body was ready
✅ This time: Wait for the urge or consistent pressure va**nally & rectally
→ More intuitive, more effective pushing

Set your body up, and you can work with your birth, not against it.

If you want help creating that kind of birth, check out the Pelvic Floor Protection Plan by commenting "PLAN" below.

Your future va**na will thank you 😜

Jess 💚

12/15/2025

Here is a common scenario 👇

But first, follow along and then comment "SPACE" to learn 4 tips to help open baby's exit!

And I do want to say this!

Sometimes a bit more force may be necessary in certain birth situations.

However, it just shouldn't be the standard or first intervention for how babies are born.

That being said, here's that common scenario.

You've reached 10 cm, so someone tells you
👉"It's time to push, so we need you to get on your back now."

So you do.

And then they start to coach you on how to push.
👉"Tuck your chin, hold your breath, and push as hard as you can for 5-10s"
👉AKA "purple push"

So you do.

And maybe the baby isn't moving down.
👉So, they encourage you to "go ahead and push harder now. Harder!"

So you do.

But here's what they DON'T tell you.

It's not about ❌️FORCE.
It should be about ✅️SPACE.

So, FIRST, I'd try these things

✨️Is it even time to push?
Am I feeling pushy?
Is baby low enough in my pelvis?

✨️ Can I change positions?
❌️the position they typically put you in actually reduces space 😫
✅️ pick positions that help to OPEN space at your exit. Comment "space" to learn more

✨️Can I get gravity to help?
❌️the position they commonly put you in is a literal uphill push

✨️Can I hum, moan, sing, breathe baby down vs. using a ton of pressure and force?
❌️force increases risks for injury 😫

✨️Am I in the "chill mode" side of my nervous system?
✅️this is where babies are born with more ease

I hope you find this helpful! If you did, can you make sure to let me know below?

Jess 💚

12/13/2025

First birth vs 2nd 👇

For her first birth, she wrote "I want to use a warm compress when baby is crowning to reduce tears."

Sounds good and helpful, right?

But here's the thing 👇

A warm compress may help.....but won't undo hospital birth practices that increase risk for tears.

Things like
❌️ pushing on your back (and uphill!!)
❌️ holding your breath and pushing HARD for 10s, on repeat!
❌️ pushing in positions that pin down your tailbone.

No amount of warm compress will reduce those 👆 risks for tearing.

She took the Pelvic Floor Protection course and learned these extremely helpful things.

(Oh, and if you want the same thing, comment "PREP" to join over 600 others who've learned exactly how to birth well AND protect their bodies from injury!)

She learned:

#1 there was a LOT she could do in pregnancy to prepare her body to push with ease (that wasn't in her birth education courses 💔)

#2 there were easy strategies she could use DURING birth (beyond warm compress and hoping to get lucky 🤞🍀) proven to reduce her risk for tears.

✨️ specifically 👇

"Unless I choose it, I want to avoid pushing on my back"
🙌 Instead, her plan included positions that freed her tailbone and gave baby more space at exit (and she learned exactly how to do this!)

"I don't want anyone yelling PUSH or telling me to hold my breath and push hard."
🙌 Instead, she learned how to use gravity, open babys exit, and use breath to release her pelvic floor so baby exited more gently.

And guess what? She had a smoother postpartum recovery where she was able to focus on the more important things 🫶

Want the same course she took to reduce her risk for tearing and other injury?

Comment "PREP" if you're ready!

Jess 💚

12/12/2025

Comment "release" for a simple exercise to get started.

Jess 💚

12/11/2025

Reduce tears 👇

A pelvic drop is also called down arrow, J breath, reverse kegel and more but essentially...

It's all about releasing the pelvic floor.

The role of the pelvic floor during birth is to get out of the way to a baby passing through. Less resistance = more stretchability = reduced risk of pelvic floor injury, like tears.

Here is what I teach my clients and what you can learn and practice, too!

✨️Comment "PREPARE" if you'd like to learn all these strategies in detail!

First, map out your pelvic floor muscles (follow and see stories for more on this!!) and then use these 3 things to FEEL what happens there.

1️⃣ practice making low groaning & moaning sounds because this automatically releases the pelvic floor. Try a high pitched "eeeee" sound vs a low pitched "ooooo" sound.
👉Feel the difference? Practice those lower sounds in your delivery position options.

2️⃣ some birth positions narrow your pelvic exit. On hands and knees, go into "cat" posture. Feel how this narrows your exit. Now, practice "cow".
👉Feel the difference? There's a bit more to it, but make sure you know exactly how to position for an open exit!

3️⃣ remember to release your jaw because this automatically releases the pelvic floor. Tighten your jaw and teeth and feel your pelvic floor. Now release the jaw tension.
👉Feel the difference? Now, practice this with breathwork and in any delivery positions you may be using.

Just comment "PREPARE" if you'd like me to walk you through these things (& so much more) to help you prepare and protect your pelvic floor during birth!

Jess 💚

Your Body. Your Birth

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