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Your Body. Your Birth, 307 S Livingston Avenue, Madison, WI (2026)

03/30/2026

If you’re planning a hospital birth, read this.

I'm Jess 👋, a pelvic PT & birth coach, sharing daily tips to help you birth well and protect your body so...

make sure to hit follow!!

Some “standard” practices can increase your tear risk. Not because anyone is trying to harm you, but because routine does not always mean lowest risk.

And if I'm honest, I'd tell you no amount of perineall massage or warm compress can change that.

Here are 4 things to think about:

1️⃣ Episiotomy
They are meant for rare emergencies.
But in some hospitals, they are still used routinely.

They can increase the risk of severe tearing.

Ask your provider their episiotomy rate. If it’s over 10%, that’s worth a deeper conversation.

2️⃣ Coached (purple) pushing
Holding your breath and pushing hard increases pressure on your pelvic floor.

That can raise your risk for:
• tearing
• hemorrhoids
• prolapse
• leaking

Start with open-glottis pushing (breathing through your pushes). More force may be needed sometimes, but it shouldn’t be the first move.

3️⃣ Pushing at 10 cm
Just because you’re fully dilated doesn’t mean baby is low enough.

Pushing too early =
• ¹ pushing
• more strain
• more swelling

Waiting for the natural urge to push (laboring down) can protect your pelvic floor. It has pros and cons so talk to your provider.

4️⃣ Birth position
On your back with knees pulled up creates less space at the outlet.

Less space = more strain.

Almost any other position is more pelvic-floor friendly. And even on your back, small tweaks can help.You deserve to know this before you’re in the moment.

If you’re pregnant and want practical, body-aware birth prep:

👉 Follow along!

Jess 💚

03/29/2026

Think of your pelvic floor like this flower. 🌹

Birth works best when your body opens slowly and gently (not when everything is tight or forced).

One simple way to help your pelvic floor release is through breath.

Try this:

Imagine your pelvic floor is a rose bud.

🌹 Inhale
Picture the flower gently blooming.
Feel your pelvic floor soften and widen.

🌹 Exhale slowly
Make a low, relaxed moaning sound (think “ahhh” or “oooh”).That sound helps your throat, jaw, and pelvic floor relax together.

As you exhale, imagine the flower opening a little more.

Why this matters:

When the pelvic floor softens and yields, baby can move through with more ease.

That can mean:
✨ less forceful pushing
✨ less strain on tissue
✨ lower risk of tearing

It can help to practice before birth.

If you want another simple visual to release your pelvic floor and prepare your body for a gentler birth, I’d love to have you follow along and then comment "BREATH" and I'll send it to your DM.

Your pelvic floor will thank you.

This gorgeous video came from .vets 🌹

Jess 💚

03/28/2026

It's all here 👇

Taking the time to learn and practice these things before birth & and taking control during your birth will help to reduce your risks for

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

As a Pelvic PT, here is exactly what I teach my clients and program members (and you can comment "plan" to get all the full course)

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.

03/27/2026

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 💚

03/26/2026

She wasn’t “bad at pushing.”

Her body just wasn’t set up to push efficiently.

One of my clients was told she “just couldn’t figure out pushing.”

But when we looked closer, it wasn’t her!
It was how her body was being positioned and guided.

Here’s what was happening 👇

👉 She was on her back
→ tailbone blocked
→ less space at baby’s exit

👉 Then knees pulled wide to chest
→ actually narrows the exit
→ and has you pushing against gravity

👉 Then coached to push right at 10cm
→ before baby was lower
→ before her body was ready

So of course pushing felt hard.
Of course it took longer.
Of course there was more strain.

Not because her body failed…
but because it wasn’t being set up to work with itself.

Now imagine this instead:
✨ More space at baby’s exit
✨ Positions that use gravity (yes, even with an epidural! Or at least sidelying which is gravity neutral)
✨ Waiting until baby is lower — or your body is ready

Suddenly, pushing becomes more efficient…
with less stress and strain on your pelvic floor.

A few simple shifts can change everything:
1️⃣ Create space at baby’s exit
2️⃣ Use gravity when you can (even side-lying is a huge win)
3️⃣ Wait for the urge — or labor down if you have an epidural
Less forced pushing = less load on your pelvic floor (and your recovery will thank you for that 💁‍♀️)

This is exactly the kind of stuff most women are never told before birth…
But it’s a huge part of how you protect your body during it.

If you want to learn how to prepare your body and know exactly what to do during birth to make it gentler on your va**na—

Comment “PREPARE” and I’ll send you the full Pelvic Protection System, a simple step by step course that 1000+ women have now taken!

Jess 💚

03/25/2026

Make space 👇

Most people think birth is all about pushing harder… but the real game changer?

👉 Creating more space in your pelvis.

When you give your baby room to move, it’s:
✨ Easier for them to come down
✨ Gentler on your va**na (less risk for tears!)
✨ A smoother recovery for you

You can actually practice lots of ways to create space, release your pelvic muscles, learn to push with ease, all BEFORE birth — and then use the same moves + positions in labor.

That’s why I put together a simple, step-by-step system, so you don’t have to guess what to do. And over 900 others have now gone through this course 🤩

Comment "BLUEPRINT" and I’ll send the details your way.

Jess 💚

03/24/2026

This baby gotta come out soon!

It's totally normal to feel equal parts amazed, terrified, and wildly unprepared.

Here’s the good news they don’t always tell you:
Your va**na and pelvic floor are NOT fragile.

It can all S T R E T C H --> up to 2.5x its original length (and without injury).

But, it does this best when your pelvis opens and your pelvic floor softens. And thats a whole lot of what we talk about here.

So if this post made you laugh and sweat a little… you’re in good company 😅

I'm Jess, a Pelvic PT helpimg you pass baby through your va**na with a little more ease.So you can recover a bit more smoothly!

If you don't already,make sure to follow along for daily posts, helping you to do just that 👆.

👇 Tell me:
What was your first thought when you realized you’d have to push a baby out?
(No judgment. All answers welcome.)

Jess 💚

03/21/2026

No epidural?

It's possible, if that's what you want!

You don't need a high pain tolerance, but you do need support & tools.

Start thinking about these pain management tools now!

Practice them.

Put them in your birth plan.

A strategy & plan is helpful for you to reach your unmedicated birth goals 👏

Want to birth baby through your va**na with more ease? Make sure to follow along for more!

Jess 💚

03/20/2026

Me, coming back to life the second I hear someone say —

🧛‍♀️ “I just really don’t want to tear during birth!” 👀

If that thought is already living rent-free in your head (and you’re TTC or pregnant)…
Welcome, friend — you’ve found your people. 💚

I’m Jess, Pelvic PT + Birth Coach, and I’m slightly obsessed with helping you protect your pelvic floor while bringing a baby into the world.

Because birth shouldn’t feel like a total mystery down there. 😅

Follow along if you want to learn:
✨ How to actually prepare your pelvis during pregnancy (not random 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 💚

03/18/2026

Ni**le stimulation not your thing?
You’re not alone. 🦍😂

Yes! Stimulating your ni***es can help open your cervix and relax your pelvic floor during birth (hello, oxytocin flow).

But if that's just not what you're feelin' in the moment...

There are LOTS of ways to switch into your body’s "chill mode" (or parasympathetic) state.

Being in this chill mode state helps:

💧 Open your cervix
💧 Soften your pelvic floor
💧 And move labor along more smoothly

Only one of them involves your ni***es. Promise.

Comment “SWITCH” and I’ll send you some oxytocin-boosting ideas to get you there, no awkward tweaking required.

Jess 💚

Your Body. Your Birth

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