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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)

01/10/2026

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 "BeforeBirth" and you'll be on your way to birthing well while protecting your 😻 😆

Jess 💚

01/09/2026

Can't stop ✋️

I'm Jess, a pelvic PT obsessed with helping you learn all your can BEFORE pushing day.

Here’s the truth most birth education, courses, and even birth team members don’t talk about:

Birth isn’t just about getting baby out safely.

It's about also protecting your va**na, pelvic floor, bladder, and overall pelvic health — and most people aren’t thinking about that.

But I am 👋. And you should too!

Knowing how to prep your pelvic floor can help you:
✔ reduce your risk for tearing
✔ push in a way that protects your body
✔ avoid postpartum complications like pain, prolapse, or leaks

If you want to actually protect your va**na and prep your body for a smoother postpartum recovery:

👉 Follow me
👉stick around for free, daily posts helping you put it all together
👉if you're ready to skip the time, guesswork and freebies and dive straight into the goldmine of "done for you va**na-protecting content", comment PREP on any reel (even this one!)

Your pelvic floor will thank you — today, and for years to come.

Jess 💚

01/08/2026

Protect your bits during birth?
Say less. 👇

Tearing fear is REAL… but your pelvic floor isn’t delicate.

It can stretch up to 2.5x its length safely.

The key is giving it the right conditions:

1️⃣ Pelvic floor + pelvic mobility (yep — this matters more than Kegels)
2️⃣ Birth strategies that actually reduce tearing
3️⃣ Understanding hospital routines that can work against you

I’m a Jess, a Pelvic PT, and this is literally my entire corner of the internet.

If this 👆 resonates, hit follow and stick around — I’ve got so much more for you.

If you are ready and want to join the other 850+ mommas who also grabbed my low cost Pelvic Floor Protection course, just comment PLAN and I'll send you the deets.

Jess 💚

01/07/2026

Birth suddenly feels way less scary! 👇

Your pelvic floor’s job during birth?
To get out of the way.
When it can release, your body stretches better — and you're less likely to tear.

Here’s what I teach my clients (and what you can start practicing, too):

BTW you can comment "PREPARE" to dive deeper into all of this with me in the full Pelvic Floor Protection Plan if you're ready 👏✨️

1️⃣ Make low moaning sounds!
These sounds relax your pelvic floor.
👉Try a low pitched "oooo" vs high pitched "eeee".
Feel the difference?

2️⃣ Use open birth positions
Some positions close the pelvis. Others create space. You’ve gotta know which is which.

3️⃣ Relax your jaw
It's wild, but when your jaw is tight, so is your pelvic floor. Release both to help your body open.
👉Practice by placing the tip of your tongue on the ridge behind your upper teeth, feather light. keep your teeth separated and allow your jaw to be naturally heavy.

✨ Want help practicing these the right way?
✨️ Want even more support to protect your body during birth?

Comment “PREPARE” and I’ll send you my full step-by-step program that’s already helped 850+ moms get ready to birth with less fear (and less tearing).

You deserve to feel calm, confident, and strong in birth. Let’s get you there.

Jess 💚

01/06/2026

Feeling like “oh sh*t"?

👀 "I’ve got to pass this 🍉 through something the size of a 🍑??"

You’ve just found a helpful little corner of FB.

I'm Jess, a Pelvic PT who is slightly obsessed with helping you prep AND protect your bits during birth.

Make sure to follow! Comment PREP to check out my Pelvic Floor Protection course.

And stick around because I have so much more to share with youuuuu!

Jess 💚

01/05/2026

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 💚

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

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Madison, WI
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