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

04/20/2026

Save this now so you’re not trying to remember it when it actually MATTERS 😌

P #1: Pelvic anatomy
Learn how your pelvis and pelvic floor are meant to work in labor.
✨️ Big one:
Your pelvic floor does not push baby out.
Its job is to release as baby passes through.
It can stretch up to 2.5x its length without injury 😮

P #2: Pregnancy exercises
Prepare your pelvis and pelvic floor before birth even starts. Training now can have a positive impact during birth.

P #3: Pushing
Learn how to push with your body, not against it.
✨️ Important:
10cm does NOT mean “start pushing NOW.”
Pushing too early = more strain on your pelvic floor and organs. Timing matters.

P #4: Positioning
Use positions that lower strain on your pelvic floor.
✨️ Big tip:
The most common birth position increases tear risk.Your best position is the one YOU choose, not the one you’re told to use.

P #5: Providers & practices
This one matters a lot. The person catching your baby is one of the biggest predictors of tearing.

These are just some of the strategies inside the 5P system I teach my pregnant clients — in clinic and online.

Want the full breakdown inside each P?
You can comment 5P to grab the full program.

Jess 💚

04/19/2026

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 💚

04/17/2026

That intense, stretching feeling? 🔥

Totally normal.

It’s your pelvic floor muscles stretching up to 2.5x their original length 🤯

So your muscles and nerves are going to feel that.

You may have heard it called the “ring of fire”
(which… sounds aggressive 😅)

But here’s what most people don’t tell you:
👉 This moment isn’t a sign to push harder
👉 It’s a moment to slow down and work with your body

Because this is where your tissues are stretching the most.

And how you work through it matters.

Here’s how to work with your body in this moment 👇

1️⃣ Focus on a slow exhale + pelvic floor “drop”
(think: soften, not force)

2️⃣ Use low sounds—moaning, humming, singing
👉 this helps your pelvic floor release

3️⃣ Consider not actively pushing
👉 let your uterus do the heavy lifting here 💪

4️⃣ Be patient (yes… even 5–10 contractions)
And if someone’s yelling “PUSH!!”
you have full permission to… ignore that 😌

Note: if you experience fetal ejection (FER), there may be no slowing it down or controlling much pushing BUT know that the pelvic floor tissues are primed and ready to go by that point 😃

Does this help decrease some fear about the ring of fire? Do me a favor and let me know below!

Jess 💚

04/17/2026

Try these 3 things first 👇

BTW: there may be a time and a place to push harder during your birth.

But it doesn't have to be your first option. And shouldn't be forced on you as your only option!

Because as a Pelvic PT, I want you to have options that are gentler on your va**na, your pelvic organs, and pelvic floor.

In the hope that you can reduce your risk for
⚡️ tears
💩 hemorrhoids
🪨 prolapse
💦 leakage

You might need less force with these tips 👇

✨️Can I change positions right now?
Gravity can help baby move down FOR you.

✨️Is my pelvic exit open or closed?
Open = more space.
More space = less force.

✨️Can I let my pelvic floor release?
Use breath.
Use low humming + moaning.
It works.

You don’t have to just “hope” 🤞for the best.

You can actually prepare for this.

If you want a simple system to help you:
⭐️ create more space during birth
⭐️ push with more ease
⭐️ reduce your risk for injury

Comment PROTECT, and I’ll send you the exact course that 1000+ others have followed to protect their bodies during birth

Jess 💚

04/16/2026

That burning sensation? 🔥

It's totally normal. It's your pelvic floor muscles stretching 2.5x their original length🤯 👀.

So the muscles and nerves are definitely gonna feel that!

But here's a secret:

To reduce your risk for tears, you'll want to work WITH that feeling vs push THROUGH it.

Tips to work with it 👇

1️⃣ focus on exhaling and releasing your pelvic muscles (I call this a pelvic floor "drop")

2️⃣ use moaning, singing or humming sounds to release your pelvic muscles.

3️⃣ Use my mirror tip! Comment "mirror" and I'll send it

4️⃣ consider NOT pushing during a contraction and allow the uterus to do the hard work 💪

5️⃣ be patient here...5-10 contractions even! (Oh, and if anyone is yelling "PUSH," you might tell them to 🤐)

Want EVEN more guidance on how to prep & protect your va**na during birth?

Because this 👆 is important, too!

If you're in, comment "PROTECT" and I'll send you links to the same program that 1000+ mamas have used to reduce their risk for tears.

Original 📹: fawadawan

Jess 💚

04/15/2026

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.

And make sure to SAVE & SHARE this reel.

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 💚

04/12/2026

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.

Comment "BLUEPRINT" and I’ll send it your way Jess 💚

04/11/2026

More here 👇

✨️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. Instead of putting your hand on your perineum, just apply a gentle inward pressure at your lower belly, right over the scar tissue.

Hope this helps you feel more supported during those postpartum coughs 💨, sneezes 🤧 and poos 💩

Jess 💚

04/09/2026

Most people are told birth = push HARD.

But here's is something we never hear!

Babies don’t always need more force…
they need more space.

Force =
❌ more strain
❌ more fatigue
❌ higher risk for tears + interventions

Space =
✨ less resistance
✨ more efficient pushing
✨ a smoother recovery

Your pelvis isn’t just “open or closed.”
Your bones actually move to create space for baby. But we can’t just expect that to magically happen under pressure…

your body often needs a little practice + awareness first

So in whatever position feels best for YOU, try this 👇

4 ways to open space during pushing:
1️⃣ Untuck your b***y (think: cow pose)
2️⃣ Knees wide, feet wider
3️⃣ Arms overhead to gently tilt your pelvis
4️⃣ On hands & knees or squatting → rock back / hinge hips

Simple shifts = big changes in space

Practice now so your body knows what to do later 🙌

If you want step-by-step help with:
✔️ exercises that make this feel natural
✔️ pushing with more ease (not force)
✔️ actually lowering your tear risk
✔️ recovering smoothly

Comment “PREP” and I’ll send you the full Pelvic Protection System

Jess 💚

Your Body. Your Birth

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