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/Protect-Your-Pelvis
(3)

02/15/2026

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
Comment "TAIL" and I'll send a free video on this

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

3️⃣ knees wide but feet just wider than knees

4️⃣ bonus space - reach arms overhead

5️⃣ when able, use gravity ⏬️

Bottom line: you can create more space in any position by choosing one or more of these ideas!

Jess 💚

02/14/2026

Comment "GENTLE" to grab my top 7 tips.

Most people think pushing well means holding your breath, using all the strength of your abs and pelvic floor, and pushing hard as someone counts down from 10.

And then doing it again.
And again.
And again.

But here’s the truth that most people aren’t talking about 👇

👸 The queen uterus is doing all the hard work of pushing baby down amd out. Let her.

💡 Less forceful pushing during your birth…
…means more ease and protection for your va**na and pelvic floor.

✨ Which also means a smoother birth and a kinder recovery.

So what actually makes pushing easier, faster, and less intense on your body?

🌟✅️ Comment "GENTLE" to grab my top 7 "pushing" strategies so you can move baby through your va**na with more ease.

Jess 💚

02/13/2026

Please be quiet 🤐😆

02/12/2026

Save your bits 👇

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

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

(Seriously, your va**na will thank you later. But make sure to hit follow BEFORE commenting, so the DM sends without any glitches!)

🗣 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 "EASE" 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

02/11/2026

Here 👇

You're doing everything right, like reading, planning & prenatal exercises.

But that fear still lingers...
😖 What if I push wrong?
⚡️What if I tear?
🤱What if my postpartum recovery is hard?

Because no one is teaching you how to birth well AND protect your body.
(🗣 you can have BOTH!)

But what if I told you...

Protecting your body and reducing your risk for injury isn’t just a scary unknown.

🌟THERE ARE RISKS FACTORS FOR TEARING THAT YOU CAN CONTROL

And it’s beyond warm compress advice and perineal massage.

Here is ONE of my tips from the Pelvic Floor Protection Plan 👇

🌟Understand your pelvic floor and its role during birth.

This feels SO empowering when you know exactly how your body works during birth!

💡Did you know it does not help push your baby out? But its job IS to yield to baby passing through.

🤯👀It can stretch up 2.5x its original length and without injury.

Think of it like taffy - a slow, steady stretch keeps all the taffy intact.

It's helpful to know how to
✔️release your taffy (in pregnancy & during birth)
✔️ push in a way to protect it
✔️ position to naturally open your pelvic exit
✔️ advocate for your body during birth (and avoid "common" barriers in your hospital birth that increase your risk for injury 🥹)

The fear of tearing doesn’t disappear on its own.

✔️ It fades when you feel prepared.

This is exactly why I made this account and the Pelvic Floor Protection Plan.

Here are your next steps ⬇️

1️⃣ Follow along for real, actionable prep tips you won’t find in the hospital class.

2️⃣ Check my “Birth Prep” highlights to learn how to protect your body while pushing well.

3️⃣ Ready to go all in? Comment “plan” to join the full Pelvic Floor Protection Plan because your body deserves more than “hope for the best” when you can “plan for the best!”

Jess 💚

02/10/2026

Do this 👇
Push smarter, not HARDER.

Here’s what I mean:

One of the biggest myths about birth?
👉 That babies need to be forced out.

We’re told more force = faster delivery.

So, in many hospitals, it’s:
“Chin to chest, hold your breath, PUSH with everything you’ve got.”

🚨 But here’s the truth: That kind of pushing can actually increase your risk of:
❌ Tears (the stitches kind, not the happy kind)
❌ Pelvic organ prolapse (when things shift… where they shouldn’t)
❌ Hemorrhoids (because obviously you wanted a party favor 🙃)

💡 The real secret? SPACE.

When you open your pelvis and let your body do its thing, baby can move down and out more gently. Less strain, less trauma, and more ease.

That’s exactly what I teach inside the Pelvic Floor Protection Plan—how to:

✅ Open your pelvic exit with positioning & movement

✅ Work with gravity instead of against it

✅ Breathe in ways that support slow, steady progress

✅ Relax your nervous system so your body can actually open

✅ Navigate hospital “standards” that often push…for more pushing

✨ And it works. Here’s what Jenna told me:
“...your advice to create space rather than using force helped me remain patient during contractions & allowed me to deliver her safely and without any tears or damage…”

If you want to push smarter, protect your body, and set yourself up for a smoother postpartum…

👇 Comment PLAN and I’ll send you the details.

Jess 💚

02/09/2026

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

" I really don't want to tear during birth! " 👀 🧛‍♂️

If that thought is already living rent-free in your head and you're trying to conceive or currently pregnant...

You're in the right place.

👋 I'm Jess,a Pelvic PT & Birth Coach

And...

I teach women how to prepare their pelvic floor, so a va**nal birth feels a lot less overwhelming and a lot more like something you can handle - with confidence!

Follow along if you want to learn:
🌟 exercises, laser focused on preparing your pelvis during pregnancy
🌟 how push with more ease during birth
🌟 how to reduce your risk for tearing & injury
🌟 all in an effort to make your transition into motherhood easier and a bit more comfortable!

Jess 💚

02/09/2026

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

Jess 💚

02/07/2026

And let's settle this one now 👇

Yes. EVEN with an epidural.

Make sure to SAVE this reel to remind you WHY it's important to birth upright.

Additionally...

✔️ you'll be using a gravity assist
✔️ your uterus will be stronger and more efficient
✔️ baby will be better positioned
✔️ you'll reduce the need for vacuum/forceps
✔️ you're less likely to have an episiotomy
✔️ you'll reduce the risk for Cesarean birth

Your postpartum pelvis will thank you for taking the time to plan this with your birth team BEFORE your birth.

And, epidural or not, you'll also need to be prepared to hear "just go ahead and lay on your back now"

What's the plan? What will you say to advocate for yourself?

02/06/2026

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 850 others have now gone through this course 🤩

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

Jess 💚

Address

307 S Livingston Avenue
Madison, WI
53703

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