Your Body. Your Birth

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 nor 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?

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 of more of these ideas!

Jess 💚

Do you like the addition of the pelvis to this dance?

Here 👇

I'm Jess, a pelvic PT & birth coach, and I'm on a mission to help you birth a 🍉 from a 🍑 with minimal impact.

Yes, this 👇 is based on research, a lot of which I've learned in my postdoc pelvic and Obstetrics training as well as the from the amazing team

💗Birth Plan Ideas

#1 I don't want an episiotomy
👉They don't tell you this, but routine episiotomies may increase your risk for severe tears. They should be used very (very) rarely in emergency situations.

✨️sometimes they are used as a standard part of forceps and vacuum use. Agreeing to forceps may = episiotomy without explicit informed consent.

Be curious and question your provider's rates of episiotomy and if they use them "routinely".

#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.

✨️Comment "push" to learn what to do instead!
(🚨🚨 if you don't currently follow my account, make sure to follow before commenting to receive my tips without a glitch💚)

#3 I want to wait until I feel the urge to push
👉Birth teams often have you push at 10cm of dilation, and baby may still be high in your pelvis!! Allowing time for the uterus to push baby further down can save you active pushing time (and your pelvic floor). 👉 "save" your pelvic floor here means reduced risk for prolapse and postpartum incontinence.

✨️ This is called laboring down. There are risks and benefits you should know about, especially if you have an epidural, so please research this. Talk to your provider to see if it's right for you.

#4 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!

Jess 💚

There is NO time, EVER, where your pelvic muscles need to tighten by themselves.

We need to stop pretending that isolating one muscle (and while lying down!?!) can transfer to the complex coordination of MANY muscles required for running.

Functional fitness is where the magic is. Let's see you run, break down movement patterns to build strength and coordination and build it all back up.

Without kegels. And while standing 🙄😘

Here's what I mean 👇

If you comment "diamond" I'll send you a picture and quick exercise to get you started.

When you trace out your pelvic bones at baby's exit, it's a diamond 💎

Those bones can open or closed. (Imagine which you want when baby is exiting 😉)

And...

Everything in that diamond space is pelvic floor muscle.

That muscle can open + release + stretch.

Getting connected to it during pregnancy means you can work with it — not against it — when it's time to push.

Don't forget to comment "diamond" if you want more support!

It takes 2 minutes 👏

Jess 💚

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 - 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 💚

Grab it here 👇

Hey! I'm Jess, a pelvic therapist and a birth coach, and I can help you balance your body for birth AND birth & recover well!

Make sure to save these tips as you prepare for your birth.

So, if things are moving pretty quick and you want or need to slow it down just a bit...

Try a 👉sidelying👈 position.

1️⃣ This is a gravity neutral position that can slow baby's exit.

2️⃣ helps protect your pelvic floor by reducing your risk for tears

3️⃣ is great for a medicated OR unmedicated birth

Additional tips!!!

1️⃣ stay in your breathwork. This takes you into your parasympathetic nervous system, which keeps you grounded, safe, and calm (where we want all births to take place!) This also connects you to your pelvic floor.

2️⃣ As baby’s head is exiting, be mindful about pushing. You may want to use less force and transition to slow grunty pushes

Have you experienced a fast 🏃‍♀️ (precipitous) labor?
Was it your first birth? Or your 2nd+ birth?

Thanks to my doula friends who ALWAYS add to the convo. .doula

Both are possible. And you found the account that shows you how.

Hi, I'm Jess — a pelvic PT who has made it a full time job to talk about protecting v@ginas during birth on Instagram and Facebook. 😂

The anxiety you're feeling makes complete sense.

Nobody is explaining what actually influences your tear risk.

Nobody is showing you what to prepare for before pushing day.

Tearing isn't just bad luck.

There are real, specific factors that increase or decrease your risk.

And most of them are things you can actually do something about before and during your pushing day!

You can have a safe birth AND protect your body.

You deserve both.

Comment CONTROL and DM you the top 5 predictors of tearing during birth.

The first one you can't control.

The other four you absolutely can.

Your v@gina thanks you 😘

Jess 💚

That burning sensation during pushing? 🔥

That's your pelvic floor stretching up to 2.5x its original length.

Your muscles and nerves are absolutely going to feel that. It's called the ring of fire — and it's completely normal.

Here's what most people don't know though:

That feeling is actually useful information.

It's your body telling you to slow down, breathe, and work with it — not push through it.

How to work with it 👇

1️⃣ Exhale with an open mouth and throat and let your pelvic floor release with it

2️⃣ Moan, hum, or sing through contractions — sound releases the pelvic floor

3️⃣ Consider NOT pushing during a contraction and let your uterus do the work

4️⃣ Be patient here — 5 to 10 contractions even. (And if someone is yelling PUSH at you… 🤐)

Want to feel what that release actually feels like before birth day?

Comment "RELEASE" and I'll send you a simple exercise to get started.

Your va**na thanks you 🤭

Jess 💚