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Holistic Health Physiotherapy will help you prepare your body for pregnancy, birth and beyond.

Strengthen and restore your pelvic floor & core at any stage in life.

Peterborough, Ontario

Welcome!

Book Online Now

Book Online Now

Physiotherapy Services:

Pelvic Floor Physiotherapy
Orthopaedic Physiotherapy
Prepare for Pregnancy
Prenatal Physiotherapy
Postpartum Physiotherapy
Restore your Core
Clinical Pilates
Physiotherapy services are covered by Extended Health Benefits

Are you frustrated dealing with pain during pregnancy?

Are you confused with how to strengthen your core during pregnancy and after birth?

Are you wanting to prepare your pelvic floor and core for birth to give you a head start on your postpartum recovery?

Are you wanting to return to exercise and sports you love postpartum without pain or pelvic floor symptoms?

Are you tired of dealing with pelvic floor symptoms including leaking urine with coughing, sneezing, exercise, pelvic organ prolapse or pelvic pain?

Holistic Health Physiotherapy can help!

Book Online Today

💥𝗜𝘀 𝗽𝗲𝗹𝘃𝗶𝗰 𝗽𝗮𝗶𝗻 𝗺𝗮𝗸𝗶𝗻𝗴 𝗲𝘃𝗲𝗿𝘆𝗱𝗮𝘆 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀 𝗵𝗮𝗿𝗱𝗲𝗿 𝗶𝗻 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆? 𝗧𝗵𝗶𝘀 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽! 👇🏼⁣
⁣
PPGP = pain in the front, side, or back of your pelvis (think pubic bone, SI joints, or hips). It’s common in pregnancy—but that doesn’t mean you have to just put up with it! Your pain can improve before birth. 🙌🏼⁣
⁣
𝗪𝗲𝗿𝗲 𝘆𝗼𝘂 𝘁𝗼𝗹𝗱 𝘁𝗼 𝗷𝘂𝘀𝘁 "𝘄𝗮𝗶𝘁 𝗶𝘁 𝗼𝘂𝘁" 𝘄𝗶𝘁𝗵 𝗽𝗲𝗹𝘃𝗶𝗰 𝗽𝗮𝗶𝗻? ⁣
⁣
𝗗𝗿𝗼𝗽 𝗮 🙋🏽‍♀️ 𝗶𝗳 𝘆𝗲𝘀! ⬇️⁣
⁣
Tension in the inner thighs, glutes, and pelvic floor plays a big role, so this symmetry exercise can help release tightness and reduce pain:⁣
⁣
✨ 𝗥𝗲𝗰𝗹𝗶𝗻𝗲𝗱 𝗰𝗼𝗯𝗯𝗹𝗲𝗿’𝘀 𝗽𝗼𝘀𝗲 – 4 deep breaths. Exhale to gently press heels into the floor/bed. Inhale, let the knees relax open.⁣
⁣
✨ 𝗜𝗻𝗻𝗲𝗿 𝘁𝗵𝗶𝗴𝗵 𝗽𝗿𝗲𝘀𝘀 – 4 deep breaths. Exhale, press inner thighs together. Inhale, relax.⁣
⁣
✨ 𝗕𝗿𝗶𝗱𝗴𝗲 – 4 deep breaths. Exhale, engage glutes and lift hips just a little. Inhale, lower and relax.⁣
⁣
Repeat 2-3x and notice how your knees open more = less tension, less pain.⁣
⁣
👉🏼 Pelvic girdle pain (plus other common prenatal pelvic floor symptoms) is something I cover inside Bump to Birth—with step-by-step strategies to help you move better, feel better, and fully prepare for birth + recovery. 💛⁣
⁣
#pregnancypain #pelvicpain #pregnancyadvice #pelvicfloor #pelvicfloorphysio #pelvicphysio

💥𝗜𝘀 𝗽𝗲𝗹𝘃𝗶𝗰 𝗽𝗮𝗶𝗻 𝗺𝗮𝗸𝗶𝗻𝗴 𝗲𝘃𝗲𝗿𝘆𝗱𝗮𝘆 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀 𝗵𝗮𝗿𝗱𝗲𝗿 𝗶𝗻 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆? 𝗧𝗵𝗶𝘀 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽! 👇🏼⁣
⁣
PPGP = pain in the front, side, or back of your pelvis (think pubic bone, SI joints, or hips). It’s common in pregnancy—but that doesn’t mean you have to just put up with it! Your pain can improve before birth. 🙌🏼⁣
⁣
𝗪𝗲𝗿𝗲 𝘆𝗼𝘂 𝘁𝗼𝗹𝗱 𝘁𝗼 𝗷𝘂𝘀𝘁 "𝘄𝗮𝗶𝘁 𝗶𝘁 𝗼𝘂𝘁" 𝘄𝗶𝘁𝗵 𝗽𝗲𝗹𝘃𝗶𝗰 𝗽𝗮𝗶𝗻? ⁣
⁣
𝗗𝗿𝗼𝗽 𝗮 🙋🏽‍♀️ 𝗶𝗳 𝘆𝗲𝘀! ⬇️⁣
⁣
Tension in the inner thighs, glutes, and pelvic floor plays a big role, so this symmetry exercise can help release tightness and reduce pain:⁣
⁣
✨ 𝗥𝗲𝗰𝗹𝗶𝗻𝗲𝗱 𝗰𝗼𝗯𝗯𝗹𝗲𝗿’𝘀 𝗽𝗼𝘀𝗲 – 4 deep breaths. Exhale to gently press heels into the floor/bed. Inhale, let the knees relax open.⁣
⁣
✨ 𝗜𝗻𝗻𝗲𝗿 𝘁𝗵𝗶𝗴𝗵 𝗽𝗿𝗲𝘀𝘀 – 4 deep breaths. Exhale, press inner thighs together. Inhale, relax.⁣
⁣
✨ 𝗕𝗿𝗶𝗱𝗴𝗲 – 4 deep breaths. Exhale, engage glutes and lift hips just a little. Inhale, lower and relax.⁣
⁣
Repeat 2-3x and notice how your knees open more = less tension, less pain.⁣
⁣
👉🏼 Pelvic girdle pain (plus other common prenatal pelvic floor symptoms) is something I cover inside Bump to Birth—with step-by-step strategies to help you move better, feel better, and fully prepare for birth + recovery. 💛⁣
⁣
#pregnancypain #pelvicpain #pregnancyadvice #pelvicfloor #pelvicfloorphysio #pelvicphysio

You might’ve heard that you shouldn’t exercise at all during the first six weeks postpartum… but actually? That’s not the full picture. ⤵️

Recovery and rehab exercises can help your pelvic floor, core, and whole body heal—and often feel way better than walking a ton when your body isn’t ready for it.

🌟 Tell me—were you given ANY real guidance about postpartum recovery? Drop your experience below! ⬇️

Postpartum recovery looks different for everyone.

Some feel ready for these exercises in the first couple of weeks, while others wait a little longer—and that’s totally okay.

✨ And yes, these can be helpful whether you had a vaginal or cesarean birth!

Postpartum recovery isn’t a race. But small, intentional movements can make a big difference in how you feel.

That’s why I guide moms step by step through simple, effective rehab exercises inside Bump to Birth—so you know exactly what to do, week by week.

Here are a few to start with:

➡️ Pelvic tilts (easy to do in bed)
 ➡️ Rib breathing (sitting or lying down)—when you’re ready, you can add pelvic floor activation and relaxation.
 ➡️ Legs up on a stool—amazing for low back relief and pelvic floor heaviness or pain.
 ➡️ Bridges (yes, you can do these in bed too!)
 ➡️ Cat-cow—start in sitting, then move to hands and knees when it feels good.

🩷 Let’s make sure more moms get up-to-date info.

♥️ Tag or share this with a pregnant or postpartum friend who needs to hear this!

#postpartumhealing #postpartumrecovery

You might’ve heard that you shouldn’t exercise at all during the first six weeks postpartum… but actually? That’s not the full picture. ⤵️

Recovery and rehab exercises can help your pelvic floor, core, and whole body heal—and often feel way better than walking a ton when your body isn’t ready for it.

🌟 Tell me—were you given ANY real guidance about postpartum recovery? Drop your experience below! ⬇️

Postpartum recovery looks different for everyone.

Some feel ready for these exercises in the first couple of weeks, while others wait a little longer—and that’s totally okay.

✨ And yes, these can be helpful whether you had a vaginal or cesarean birth!

Postpartum recovery isn’t a race. But small, intentional movements can make a big difference in how you feel.

That’s why I guide moms step by step through simple, effective rehab exercises inside Bump to Birth—so you know exactly what to do, week by week.

Here are a few to start with:

➡️ Pelvic tilts (easy to do in bed)
 ➡️ Rib breathing (sitting or lying down)—when you’re ready, you can add pelvic floor activation and relaxation.
 ➡️ Legs up on a stool—amazing for low back relief and pelvic floor heaviness or pain.
 ➡️ Bridges (yes, you can do these in bed too!)
 ➡️ Cat-cow—start in sitting, then move to hands and knees when it feels good.

🩷 Let’s make sure more moms get up-to-date info.

♥️ Tag or share this with a pregnant or postpartum friend who needs to hear this!

#postpartumhealing #postpartumrecovery

Ever feel like you’re doing all the Kegels but still dealing with bladder leaks? You’re not alone – and it’s frustrating, right?⁣
⁣
So many of my prenatal and postpartum clients have been there – thinking that strengthening alone will solve everything. ⁣
⁣
𝗕𝘂𝘁 𝗵𝗲𝗿𝗲’𝘀 𝘁𝗵𝗲 𝘁𝗿𝘂𝘁𝗵: 𝗶𝘁’𝘀 𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝗮𝗯𝗼𝘂𝘁 𝗱𝗼𝗶𝗻𝗴 𝗞𝗲𝗴𝗲𝗹𝘀. ⁣
⁣
It’s about learning how to properly connect with your pelvic floor and core in the right way.⁣
⁣
That’s exactly why I created the 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹/𝗣𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗜𝗻𝗰𝗼𝗻𝘁𝗶𝗻𝗲𝗻𝗰𝗲 𝗪𝗼𝗿𝗸𝘀𝗵𝗼𝗽.⁣
⁣
I’ve packed it with the exact strategies and exercises I’ve used with hundreds of clients to help them stop leaking pee – whether they’re trying to conceive, pregnant, postpartum, or in perimenopause – all without doing 100s of Kegels a day. 🙌⁣
⁣
✨ 𝗪𝗮𝗻𝘁 𝘁𝗼 𝗳𝗶𝗻𝗮𝗹𝗹𝘆 𝗿𝗲𝗴𝗮𝗶𝗻 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝗼𝘃𝗲𝗿 𝘆𝗼𝘂𝗿 𝗯𝗹𝗮𝗱𝗱𝗲𝗿? ⁣
⁣
In this on demand workshop, I show you:⁣
⁣
⭐️ How to connect to your pelvic floor (beyond Kegels)⁣
⁣
⭐️ My #1 strategy to stop leaking with sneezing or coughing⁣
⁣
⭐️ How to manage urgency and constant bathroom trips⁣
⁣
⭐️ Techniques to stop leaking during jumping or workouts⁣
⁣
And yes, that means you can say goodbye to the worry every time you laugh, sneeze, or jump, and finally feel confident in your body again.⁣
⁣
✅ 𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝘁𝗮𝗸𝗲 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗯𝗹𝗮𝗱𝗱𝗲𝗿, 𝗰𝗼𝗺𝗺𝗲𝗻𝘁 '𝗨𝗪' 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝘁𝗼 𝗴𝗲𝘁 𝘀𝘁𝗮𝗿𝘁𝗲𝗱!⁣
⁣
#pelvicfloorexercises #pelvicfloor #pelvicfloorexercise #pelvicfloorphysio #pelvicfloorpt #kegelexercises

Ever feel like you’re doing all the Kegels but still dealing with bladder leaks? You’re not alone – and it’s frustrating, right?⁣
⁣
So many of my prenatal and postpartum clients have been there – thinking that strengthening alone will solve everything. ⁣
⁣
𝗕𝘂𝘁 𝗵𝗲𝗿𝗲’𝘀 𝘁𝗵𝗲 𝘁𝗿𝘂𝘁𝗵: 𝗶𝘁’𝘀 𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝗮𝗯𝗼𝘂𝘁 𝗱𝗼𝗶𝗻𝗴 𝗞𝗲𝗴𝗲𝗹𝘀. ⁣
⁣
It’s about learning how to properly connect with your pelvic floor and core in the right way.⁣
⁣
That’s exactly why I created the 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹/𝗣𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗜𝗻𝗰𝗼𝗻𝘁𝗶𝗻𝗲𝗻𝗰𝗲 𝗪𝗼𝗿𝗸𝘀𝗵𝗼𝗽.⁣
⁣
I’ve packed it with the exact strategies and exercises I’ve used with hundreds of clients to help them stop leaking pee – whether they’re trying to conceive, pregnant, postpartum, or in perimenopause – all without doing 100s of Kegels a day. 🙌⁣
⁣
✨ 𝗪𝗮𝗻𝘁 𝘁𝗼 𝗳𝗶𝗻𝗮𝗹𝗹𝘆 𝗿𝗲𝗴𝗮𝗶𝗻 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝗼𝘃𝗲𝗿 𝘆𝗼𝘂𝗿 𝗯𝗹𝗮𝗱𝗱𝗲𝗿? ⁣
⁣
In this on demand workshop, I show you:⁣
⁣
⭐️ How to connect to your pelvic floor (beyond Kegels)⁣
⁣
⭐️ My #1 strategy to stop leaking with sneezing or coughing⁣
⁣
⭐️ How to manage urgency and constant bathroom trips⁣
⁣
⭐️ Techniques to stop leaking during jumping or workouts⁣
⁣
And yes, that means you can say goodbye to the worry every time you laugh, sneeze, or jump, and finally feel confident in your body again.⁣
⁣
✅ 𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝘁𝗮𝗸𝗲 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗯𝗹𝗮𝗱𝗱𝗲𝗿, 𝗰𝗼𝗺𝗺𝗲𝗻𝘁 '𝗨𝗪' 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝘁𝗼 𝗴𝗲𝘁 𝘀𝘁𝗮𝗿𝘁𝗲𝗱!⁣
⁣
#pelvicfloorexercises #pelvicfloor #pelvicfloorexercise #pelvicfloorphysio #pelvicfloorpt #kegelexercises

⤵️𝗗𝗶𝗱 𝘆𝗼𝘂 𝗯𝗮𝗯𝘆 𝘄𝗲𝗮𝗿 𝗼𝗿 𝗮𝗿𝗲 𝘆𝗼𝘂 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝘁𝗼 𝘁𝗿𝘆 𝗼𝗿 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺?

👇🏼 Try this the next time you baby wear to help with low back aches & strains

➡️ Before tightening your carrier at the end - bring your ribs forward over your pelvis (aka ski jump posture) then tighten the final straps.

↗️ This ribs over pelvis position can feel great for your back when walking postpartum in general but also in pregnancy.

Shift your weight slightly forward from your ankles (not bending forward at your hips) to find your ski jump posture. You’ll know you’re in it if you take a deep breath and your breath naturally goes into the sides of your ribs vs your chest.

Staying in this position all day isn’t necessary - our back loves variation in positions and postures.

This is one of the many postpartum daily tips I share inside Bump to Birth to make your recovery more comfortable.

⤵️𝗗𝗶𝗱 𝘆𝗼𝘂 𝗯𝗮𝗯𝘆 𝘄𝗲𝗮𝗿 𝗼𝗿 𝗮𝗿𝗲 𝘆𝗼𝘂 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝘁𝗼 𝘁𝗿𝘆 𝗼𝗿 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺?

👇🏼 Try this the next time you baby wear to help with low back aches & strains

➡️ Before tightening your carrier at the end - bring your ribs forward over your pelvis (aka ski jump posture) then tighten the final straps.

↗️ This ribs over pelvis position can feel great for your back when walking postpartum in general but also in pregnancy.

Shift your weight slightly forward from your ankles (not bending forward at your hips) to find your ski jump posture. You’ll know you’re in it if you take a deep breath and your breath naturally goes into the sides of your ribs vs your chest.

Staying in this position all day isn’t necessary - our back loves variation in positions and postures.

This is one of the many postpartum daily tips I share inside Bump to Birth to make your recovery more comfortable.

Your pelvic floor doesn’t push your baby out—your uterus does.🤯✨

One of the biggest game-changers for birth is learning how to relax your pelvic floor, not just strengthen it.

If your pelvic floor is tensing during pushing, it can actually make things harder. But when you practice releasing that tension in pregnancy, going with your body's urge to push can be more effective.

Want to learn how to do this ASAP?

✅ Comment "GUIDE" below, and I’ll send you my Free Prenatal Pelvic Floor Guide to help you prepare! ⬇️

#pelvicfloor #pelvicfloorexercises #prenatalexercise #birthprep

Your pelvic floor doesn’t push your baby out—your uterus does.🤯✨

One of the biggest game-changers for birth is learning how to relax your pelvic floor, not just strengthen it.

If your pelvic floor is tensing during pushing, it can actually make things harder. But when you practice releasing that tension in pregnancy, going with your body's urge to push can be more effective.

Want to learn how to do this ASAP?

✅ Comment "GUIDE" below, and I’ll send you my Free Prenatal Pelvic Floor Guide to help you prepare! ⬇️

#pelvicfloor #pelvicfloorexercises #prenatalexercise #birthprep

🎧 Ever heard of transition in labour?

It’s that powerful shift right before pushing—during this part in labour, you might think, “I can’t do this anymore!”

But here’s the thing… this stage means your baby is so close to being born!

In Episode 379 of the To Birth & Beyond Podcast, I’m breaking down what happens during transition, why it can feel so intense, and how you (and your partner!) can prepare ahead of time.

Because knowing what to expect can make all the difference in how you feel during birth.

Hit save to come back to this, share with a friend who’s expecting, and tune in now!

#birthprep #birthpreparation #laborprep #laborpositions #labourprep

🎧 Ever heard of transition in labour?

It’s that powerful shift right before pushing—during this part in labour, you might think, “I can’t do this anymore!”

But here’s the thing… this stage means your baby is so close to being born!

In Episode 379 of the To Birth & Beyond Podcast, I’m breaking down what happens during transition, why it can feel so intense, and how you (and your partner!) can prepare ahead of time.

Because knowing what to expect can make all the difference in how you feel during birth.

Hit save to come back to this, share with a friend who’s expecting, and tune in now!

#birthprep #birthpreparation #laborprep #laborpositions #labourprep

You may have heard to not do any exercise during those first 6 weeks postpartum? But actually…⤵️

Recovery and rehab exercises can be done during those initial weeks to help with your pelvic floor, core and whole body healing (and often feel better then lots of walking).

🩷 Let’s support each other by sharing up to date info.

♥️ Share this post with a pregnant or early postpartum friend.

Everyone feels different in their recovery so some may choose to start these exercises in week 1-3 and others may way to start in later weeks.

✨And yes, these can all be done after both a vaginal or cesarean birth BUT there is no ‘one size fits all’ so go based on how you’re feeling. ✨

Postpartum recovery isn’t a race.

These rehab exercises can help with back, chest, pelvis and hip stiffness and acheyness plus help with reconnecting to your core and pelvic floor:

➡️ Pelvic tilts (can be done in bed)

➡️ Rib breathing (sitting or lying down). When you feel ready you could add pelvic floor activation and relaxation with your deep breathing.

➡️ Calves on a stool - gives relief to your low back and pelvic floor especially if you’re having symptoms of pelvic floor heaviness or pain

➡️ Bridges (can be done in bed)

➡️ Cat cow - often started in sitting then move to the floor or on your bed.

#postpartumhealing #PostpartumRecovery

You may have heard to not do any exercise during those first 6 weeks postpartum? But actually…⤵️

Recovery and rehab exercises can be done during those initial weeks to help with your pelvic floor, core and whole body healing (and often feel better then lots of walking).

🩷 Let’s support each other by sharing up to date info.

♥️ Share this post with a pregnant or early postpartum friend.

Everyone feels different in their recovery so some may choose to start these exercises in week 1-3 and others may way to start in later weeks.

✨And yes, these can all be done after both a vaginal or cesarean birth BUT there is no ‘one size fits all’ so go based on how you’re feeling. ✨

Postpartum recovery isn’t a race.

These rehab exercises can help with back, chest, pelvis and hip stiffness and acheyness plus help with reconnecting to your core and pelvic floor:

➡️ Pelvic tilts (can be done in bed)

➡️ Rib breathing (sitting or lying down). When you feel ready you could add pelvic floor activation and relaxation with your deep breathing.

➡️ Calves on a stool - gives relief to your low back and pelvic floor especially if you’re having symptoms of pelvic floor heaviness or pain

➡️ Bridges (can be done in bed)

➡️ Cat cow - often started in sitting then move to the floor or on your bed.

#postpartumhealing #PostpartumRecovery

Birth prep goes beyond a bit of reading or watching a couple YT videos.

It’s about knowing how to connect with your breath and trust your body to support you through each stage.

Comment 🤰🏻if you’ve started birth prep.

One of the most overlooked parts of this is learning to relax your whole body including your pelvic floor, which helps both with labour and pushing.

By practicing breathing strategies to stay calm, release tension in your whole body along with knowing options you can use through labour and pushing, you’re setting yourself up for a more confident, empowered birth experience.

And remember, your partner can be a huge part of this too. Knowing things like how to apply sacral pressure or advocate for your preferences can make a big difference in how supported you feel during labour.

So take time to prep, mentally and physically. Your body is stronger than you know.

#birthpreparation #birthprep #prenatalclass #prenatalclasses #pelvicfloor #pelvicfloorexercises #pelvicpt

Birth prep goes beyond a bit of reading or watching a couple YT videos.

It’s about knowing how to connect with your breath and trust your body to support you through each stage.

Comment 🤰🏻if you’ve started birth prep.

One of the most overlooked parts of this is learning to relax your whole body including your pelvic floor, which helps both with labour and pushing.

By practicing breathing strategies to stay calm, release tension in your whole body along with knowing options you can use through labour and pushing, you’re setting yourself up for a more confident, empowered birth experience.

And remember, your partner can be a huge part of this too. Knowing things like how to apply sacral pressure or advocate for your preferences can make a big difference in how supported you feel during labour.

So take time to prep, mentally and physically. Your body is stronger than you know.

#birthpreparation #birthprep #prenatalclass #prenatalclasses #pelvicfloor #pelvicfloorexercises #pelvicpt

❓Did this happen to you?

It’s common for self doubt to show up later in labour called ‘transition’ before pushing.

It’s a time your body releases more adrenaline which can trigger the fight or flight response and make you feel like …

🚫you can’t do it anymore!
😳this baby isn’t coming out!
😫you’ll be pregnant forever!

It’s a time for more emotional support and a sign baby is getting closer to being born.

BUT self doubt can also show up earlier in labour or later during pushing when you’re feeling not prepared with options and strategies, or you’re unsure of what’s happening or being asked a lot of questions.

Tips for preparing ahead:

✨ go through your birth fears and talk through them with your partner and care provider BEFORE birth

✨ understand what’s happening with your body during labour and pushing

✨ learn AND practice a variety of labour support strategies and pushing options

✨ your partner needs to learn all of this as well so they can best support you & advocate for your preferences

My prenatal physio clients and expecting moms in Bump to Birth Method find this makes a big difference in how they feel during birth.

⭐️ However you decide to prepare, go through the above suggestions — they are game changers when it comes to being prepared for labour.

#birthprep #birthpreparation #prepareforbirth #labourtips #labortips #laborpositions #birthtips #childbirtheducation #prenataleducation #birthfear #birthfears
#birthprep #birthpreparation

❓Did this happen to you?

It’s common for self doubt to show up later in labour called ‘transition’ before pushing.

It’s a time your body releases more adrenaline which can trigger the fight or flight response and make you feel like …

🚫you can’t do it anymore!
😳this baby isn’t coming out!
😫you’ll be pregnant forever!

It’s a time for more emotional support and a sign baby is getting closer to being born.

BUT self doubt can also show up earlier in labour or later during pushing when you’re feeling not prepared with options and strategies, or you’re unsure of what’s happening or being asked a lot of questions.

Tips for preparing ahead:

✨ go through your birth fears and talk through them with your partner and care provider BEFORE birth

✨ understand what’s happening with your body during labour and pushing

✨ learn AND practice a variety of labour support strategies and pushing options

✨ your partner needs to learn all of this as well so they can best support you & advocate for your preferences

My prenatal physio clients and expecting moms in Bump to Birth Method find this makes a big difference in how they feel during birth.

⭐️ However you decide to prepare, go through the above suggestions — they are game changers when it comes to being prepared for labour.

#birthprep #birthpreparation #prepareforbirth #labourtips #labortips #laborpositions #birthtips #childbirtheducation #prenataleducation #birthfear #birthfears
#birthprep #birthpreparation

✅ Comment 𝗚𝗨𝗜𝗗𝗘 below, and I’ll send you the 𝗙𝗥𝗘𝗘 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗣𝗲𝗹𝘃𝗶𝗰 𝗙𝗹𝗼𝗼𝗿 𝗚𝘂𝗶𝗱𝗲 so you can find out how to affective connect to your pelvic floor for birth.

🙋🏻‍♀️ Have you been told to do Kegels just because you're pregnant?

You’re not alone if you’ve only been told to “squeeze and hold” without learning where your pelvic floor is, how these muscle work, or why it’s important!
 👉 They need to be flexible, not just strong.
 🌬 Breathing techniques like Core Canister Breath (for pelvic floor flexibility + strength) and 🌺 Flower Bloom Breath (to relax your pelvic floor for birth) make a huge difference.

🤔 Wondering how to actually do this?

👉🏼 Comment 𝗚𝗨𝗜𝗗𝗘 below, and I’ll send you the 𝗙𝗥𝗘𝗘 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗣𝗲𝗹𝘃𝗶𝗰 𝗙𝗹𝗼𝗼𝗿 𝗚𝘂𝗶𝗱𝗲 so you can find out how to affective connect to your pelvic floor for birth.

#pelvicfloorexercises #pelvicfloormuscles #pelvicfloorpt #pelvicfloorphysio #prenatalpelvicfloor #birthprep #birthpreparation

✅ Comment 𝗚𝗨𝗜𝗗𝗘 below, and I’ll send you the 𝗙𝗥𝗘𝗘 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗣𝗲𝗹𝘃𝗶𝗰 𝗙𝗹𝗼𝗼𝗿 𝗚𝘂𝗶𝗱𝗲 so you can find out how to affective connect to your pelvic floor for birth.

🙋🏻‍♀️ Have you been told to do Kegels just because you're pregnant?

You’re not alone if you’ve only been told to “squeeze and hold” without learning where your pelvic floor is, how these muscle work, or why it’s important!
 👉 They need to be flexible, not just strong.
 🌬 Breathing techniques like Core Canister Breath (for pelvic floor flexibility + strength) and 🌺 Flower Bloom Breath (to relax your pelvic floor for birth) make a huge difference.

🤔 Wondering how to actually do this?

👉🏼 Comment 𝗚𝗨𝗜𝗗𝗘 below, and I’ll send you the 𝗙𝗥𝗘𝗘 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗣𝗲𝗹𝘃𝗶𝗰 𝗙𝗹𝗼𝗼𝗿 𝗚𝘂𝗶𝗱𝗲 so you can find out how to affective connect to your pelvic floor for birth.

#pelvicfloorexercises #pelvicfloormuscles #pelvicfloorpt #pelvicfloorphysio #prenatalpelvicfloor #birthprep #birthpreparation

If you’re pregnant - save this to prep for your postpartum recovery.

🌟 If your postpartum (whether 1 day or 10 years) - Share your favourite postpartum item below 👇🏼

Maybe you loved padsicles, sitz bath, tucks pads, mesh underwear… the list goes on!

I have to admit it’s hard to choose just one postpartum recovery item but one of my top faves was the peri bottle - it’s a like a portable bidet. 🚽 💦

A peri bottle is handy whether you do or don’t have stitches (because there will be swelling regardless) and also helpful if you have haemorrhoids.

#postpartumjourney #postpartumrecovery #postpartumhealing #peribottle #sitzbath #pelvicphysio #pelvicpt

If you’re pregnant - save this to prep for your postpartum recovery.

🌟 If your postpartum (whether 1 day or 10 years) - Share your favourite postpartum item below 👇🏼

Maybe you loved padsicles, sitz bath, tucks pads, mesh underwear… the list goes on!

I have to admit it’s hard to choose just one postpartum recovery item but one of my top faves was the peri bottle - it’s a like a portable bidet. 🚽 💦

A peri bottle is handy whether you do or don’t have stitches (because there will be swelling regardless) and also helpful if you have haemorrhoids.

#postpartumjourney #postpartumrecovery #postpartumhealing #peribottle #sitzbath #pelvicphysio #pelvicpt

Have you thought of creating a birth plan or birth preferences?👇🏼

Birth preferences are not the same as a rigid plan.

Instead they help you figure out what it most important to you, what options and strategies you’d prefer to use and that are available PLUS how to navigate your birth if things come up you didn’t expect.

They also help you, your partner and birth team be on the same page and discuss and ask questions IN pregnancy so you can make informed choices during birth.

I wouldn’t recommend making a 5 page plan BUT I would suggest making a 1 page birth preference document (if you’re planning a home birth - create 1 for home birth and 1 for if you transfer to the hospital).

✨Share below 1 thing you’re going to include in your birth preferences 👇🏼✨

➡️ Here are some ideas:

✔️Atmosphere for birth:
✨ example: dim lights, music, birth meditation, silence etc

✔️Grounding strategies for labour:
✨ example: birth ball, peanut ball, breathing techniques, tub or shower, etc

✔️Pain medication : 1-10 , where are you on the scale?
✨ example: do you want to be asked throughout labour if you want pain meds/epidural or do you prefer your team to wait until you ask for something?

✔️ Pushing positions and strategies:
✨ example: options you want to try for pushing or waiting to see what position your body wants when in labour, coached vs spontaneous pushing etc

✔️After baby is born:
✨ example: consent to tests, placenta decisions, support with breastfeeding / bottle feeding, etc

These are just a few ideas that expecting moms in Bump to Birth use and I did as well.

#childbirtheducation #prenataleducation
#birthprep #birthpreparation #preparingforbirth #prepareforbirth #easierbirth #pelvicfloor #pelvicfloorexercises
#firstpregnancy #pregnantathlete
#pregnancytips #firstpregnancy #secondtimemom #thirdpregnancy #birthplan

Have you thought of creating a birth plan or birth preferences?👇🏼

Birth preferences are not the same as a rigid plan.

Instead they help you figure out what it most important to you, what options and strategies you’d prefer to use and that are available PLUS how to navigate your birth if things come up you didn’t expect.

They also help you, your partner and birth team be on the same page and discuss and ask questions IN pregnancy so you can make informed choices during birth.

I wouldn’t recommend making a 5 page plan BUT I would suggest making a 1 page birth preference document (if you’re planning a home birth - create 1 for home birth and 1 for if you transfer to the hospital).

✨Share below 1 thing you’re going to include in your birth preferences 👇🏼✨

➡️ Here are some ideas:

✔️Atmosphere for birth:
✨ example: dim lights, music, birth meditation, silence etc

✔️Grounding strategies for labour:
✨ example: birth ball, peanut ball, breathing techniques, tub or shower, etc

✔️Pain medication : 1-10 , where are you on the scale?
✨ example: do you want to be asked throughout labour if you want pain meds/epidural or do you prefer your team to wait until you ask for something?

✔️ Pushing positions and strategies:
✨ example: options you want to try for pushing or waiting to see what position your body wants when in labour, coached vs spontaneous pushing etc

✔️After baby is born:
✨ example: consent to tests, placenta decisions, support with breastfeeding / bottle feeding, etc

These are just a few ideas that expecting moms in Bump to Birth use and I did as well.

#childbirtheducation #prenataleducation
#birthprep #birthpreparation #preparingforbirth #prepareforbirth #easierbirth #pelvicfloor #pelvicfloorexercises
#firstpregnancy #pregnantathlete
#pregnancytips #firstpregnancy #secondtimemom #thirdpregnancy #birthplan

Swipe for 👈🏼 for 4 mental birth prep tips you don’t won’t want to skip over.

If you’ve given birth before - 🙋🏻‍♀️ would you say birth is just as much a mental event as a physical event?⁣
⁣
I’d say - 💯 !

Mental birth prep is just as important as the physical prep.⁣
⁣
Without the mental prep, it can be harder to tune into the the physical prep you’ve done while in labour. ⁣

#birthprep #birthpreparation #laborprep #labourprep #birthtips #prenataleducation

Swipe for 👈🏼 for 4 mental birth prep tips you don’t won’t want to skip over.

If you’ve given birth before - 🙋🏻‍♀️ would you say birth is just as much a mental event as a physical event?⁣
⁣
I’d say - 💯 !

Mental birth prep is just as important as the physical prep.⁣
⁣
Without the mental prep, it can be harder to tune into the the physical prep you’ve done while in labour. ⁣

#birthprep #birthpreparation #laborprep #labourprep #birthtips #prenataleducation

🤷🏻‍♀️Were you told to stop planks in pregnancy or were you given modifications?

🤰🏻Everyone will start in a different plank option depending how you connect to your deep core muscles and how you feel the plank position. Use these tips to keep planking in pregnancy ⤵️

1️⃣ Learn to connect your breath and deep core/pelvic floor: breath into your ribcage and exhale to engage your pelvic floor and core.

🫐 One cue to connect with your pelvic floor is on the exhale lift a blueberry at your vagina and anal openings inhale to lower your blueberries. For some, this will also connect to your deep abs (your belly drawing in). Others may need to add on another cue to engage your abs with this breath.

🌬Continue this type of core canister breathing during your plank vs holding your breath.

2️⃣ It’s challenging to keep this connection with your core in a floor plank throughout the entire pregnancy because your ab muscles have to stretch to accommodate your growing baby/ uterus ➡️ help this by elevating your plank. 👍🏼

Plank options:

🌟 Toe and knee plank
🌟 Elevate plank to hands being at bench/couch seat height
🌟 Elevate plank to be at table/kitchen counter height

💁🏻‍♀️ If doming/ coning is happening - it isn’t necessarily a ‘bad’ thing. It’s giving you information that it could be time to elevate your plank position and check in with your core connecting strategy.

Planks are one of the prenatal core exercises inside Bump to Birth long with 10 strength training circuits and 10 prenatal mobility circuits all with keeping your pelvic floor and core in mind.

⬇️ Share below which plank options you’re using/plan to try!

#pregnancyexercises #pregnancyplanks #prenatalexercise #prenatalworkout #pelvicfloorphysio #pelvichealth #pelvicfloorsupport

🤷🏻‍♀️Were you told to stop planks in pregnancy or were you given modifications?

🤰🏻Everyone will start in a different plank option depending how you connect to your deep core muscles and how you feel the plank position. Use these tips to keep planking in pregnancy ⤵️

1️⃣ Learn to connect your breath and deep core/pelvic floor: breath into your ribcage and exhale to engage your pelvic floor and core.

🫐 One cue to connect with your pelvic floor is on the exhale lift a blueberry at your vagina and anal openings inhale to lower your blueberries. For some, this will also connect to your deep abs (your belly drawing in). Others may need to add on another cue to engage your abs with this breath.

🌬Continue this type of core canister breathing during your plank vs holding your breath.

2️⃣ It’s challenging to keep this connection with your core in a floor plank throughout the entire pregnancy because your ab muscles have to stretch to accommodate your growing baby/ uterus ➡️ help this by elevating your plank. 👍🏼

Plank options:

🌟 Toe and knee plank
🌟 Elevate plank to hands being at bench/couch seat height
🌟 Elevate plank to be at table/kitchen counter height

💁🏻‍♀️ If doming/ coning is happening - it isn’t necessarily a ‘bad’ thing. It’s giving you information that it could be time to elevate your plank position and check in with your core connecting strategy.

Planks are one of the prenatal core exercises inside Bump to Birth long with 10 strength training circuits and 10 prenatal mobility circuits all with keeping your pelvic floor and core in mind.

⬇️ Share below which plank options you’re using/plan to try!

#pregnancyexercises #pregnancyplanks #prenatalexercise #prenatalworkout #pelvicfloorphysio #pelvichealth #pelvicfloorsupport

🎙️ NEW BIRTH STORY PODCAST EPISODE ALERT!

Ready to feel inspired and empowered during your pregnancy & birth prep journey?

👆🏼Swipe for a sneak peak of clips from today's episode.

🙋🏻‍♀️Tag a pregnant friend wants to feel prepared for birth too!

Tune into Episode 376 of To Birth and Beyond podcast where I (@holistichealthphysio) sit down with Brooke, first time mom who shares:

✅How she felt physically, mentally, and emotionally in pregnancy.

✅How she chose her care providers.

✅Steps she took in pregnancy to prepare for birth (from professionals to going through the Bump to Birth Method to exercise)

✅Her birth experience including an induction that, after reflection, she wishes she wouldn’t have agreed to so quickly.

✅Her husband’s support during birth and birthing position support and what she wishes she would have done differently in that area.

✅How she felt about making her decision to have a cesarean birth, and what that experience was like.

✅Her postpartum recovery – the part she felt she had the most control over.

Grab a cozy blanket, press play, and let Brooke’s story encourage you to make your own empowered decisions. ❤️

🎧 Listen now on your favourite podcast platform!

#BumpToBirth #BirthStory #pregnancyjourney #PregnancyPodcast #PelvicFloorHealth #Induction #CesareanBirth #PregnancySupport #pelvicfloorexercises #EmpoweredBirth

🎙️ NEW BIRTH STORY PODCAST EPISODE ALERT!

Ready to feel inspired and empowered during your pregnancy & birth prep journey?

👆🏼Swipe for a sneak peak of clips from today's episode.

🙋🏻‍♀️Tag a pregnant friend wants to feel prepared for birth too!

Tune into Episode 376 of To Birth and Beyond podcast where I (@holistichealthphysio) sit down with Brooke, first time mom who shares:

✅How she felt physically, mentally, and emotionally in pregnancy.

✅How she chose her care providers.

✅Steps she took in pregnancy to prepare for birth (from professionals to going through the Bump to Birth Method to exercise)

✅Her birth experience including an induction that, after reflection, she wishes she wouldn’t have agreed to so quickly.

✅Her husband’s support during birth and birthing position support and what she wishes she would have done differently in that area.

✅How she felt about making her decision to have a cesarean birth, and what that experience was like.

✅Her postpartum recovery – the part she felt she had the most control over.

Grab a cozy blanket, press play, and let Brooke’s story encourage you to make your own empowered decisions. ❤️

🎧 Listen now on your favourite podcast platform!

#BumpToBirth #BirthStory #pregnancyjourney #PregnancyPodcast #PelvicFloorHealth #Induction #CesareanBirth #PregnancySupport #pelvicfloorexercises #EmpoweredBirth

🤰🏻Comment “GUIDE” and I’ll send you the link for your Free Prenatal Pelvic Floor Guide!
⁣
👩🏻‍💻I totally get there’s a ton of information online (hello overwhelm!) so it can be hard to know what to focus on.⁣
⁣
🤷🏻‍♀️Like “Should I bother doing kegels?”⁣
⁣
Here’s the thing …⁣
⁣
💡Learning to contract AND relax your pelvic floor IS helpful in pregnancy and postpartum (aka pelvic floor muscle training).⁣
⁣
👌🏼AND when it comes to birth itself - knowing how to relax & lengthen your pelvic floor makes such a difference! (Enter the flower bloom breath).⁣
⁣
🙋🏻‍♀️ 𝗵𝗮𝘃𝗲 𝘆𝗼𝘂 𝗵𝗲𝗮𝗿𝗱 𝗼𝗳 𝗿𝗲𝗹𝗮𝘅𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝗹𝗼𝗼𝗿 𝗳𝗼𝗿 𝗯𝗶𝗿𝘁𝗵?⁣
⁣
Your pelvic floor is a group of muscles at the bottom of your pelvis. That attach from your pubic bone to tailbone and side to side sitz bone to sitz bone.⁣
⁣
🌺The cue my clients use to relax their pelvic floor is called the flower bloom breath.⁣
⁣
(Yes your breath and your pelvic floor muscles work together)⁣
⁣
🌺 Inhale - picture a flower blooming out of your vaginal opening / bottom of your pelvis ⁣
⁣
🌺 Exhale - picture the flower staying open ⁣
⁣
Repeat ⁣
⁣
Try this breath sitting, in yoga postures or labour positions.⁣
⁣
➡️Bottom line:⁣
⁣
✨This type of breathing to relax your pelvic floor can be a 𝗴𝗮𝗺𝗲 𝗰𝗵𝗮𝗻𝗴𝗲𝗿 𝗳𝗼𝗿 𝗹𝗮𝗯𝗼𝘂𝗿 𝗮𝗻𝗱 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 𝗱𝘂𝗿𝗶𝗻𝗴 𝗯𝗶𝗿𝘁𝗵. ⁣
⁣
Think of ‘opening the door’ for baby.⁣

#pelvicfloor #prenatalsupport #birthprep #pelvicfloorphysio

🤰🏻Comment “GUIDE” and I’ll send you the link for your Free Prenatal Pelvic Floor Guide!
⁣
👩🏻‍💻I totally get there’s a ton of information online (hello overwhelm!) so it can be hard to know what to focus on.⁣
⁣
🤷🏻‍♀️Like “Should I bother doing kegels?”⁣
⁣
Here’s the thing …⁣
⁣
💡Learning to contract AND relax your pelvic floor IS helpful in pregnancy and postpartum (aka pelvic floor muscle training).⁣
⁣
👌🏼AND when it comes to birth itself - knowing how to relax & lengthen your pelvic floor makes such a difference! (Enter the flower bloom breath).⁣
⁣
🙋🏻‍♀️ 𝗵𝗮𝘃𝗲 𝘆𝗼𝘂 𝗵𝗲𝗮𝗿𝗱 𝗼𝗳 𝗿𝗲𝗹𝗮𝘅𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝗹𝗼𝗼𝗿 𝗳𝗼𝗿 𝗯𝗶𝗿𝘁𝗵?⁣
⁣
Your pelvic floor is a group of muscles at the bottom of your pelvis. That attach from your pubic bone to tailbone and side to side sitz bone to sitz bone.⁣
⁣
🌺The cue my clients use to relax their pelvic floor is called the flower bloom breath.⁣
⁣
(Yes your breath and your pelvic floor muscles work together)⁣
⁣
🌺 Inhale - picture a flower blooming out of your vaginal opening / bottom of your pelvis ⁣
⁣
🌺 Exhale - picture the flower staying open ⁣
⁣
Repeat ⁣
⁣
Try this breath sitting, in yoga postures or labour positions.⁣
⁣
➡️Bottom line:⁣
⁣
✨This type of breathing to relax your pelvic floor can be a 𝗴𝗮𝗺𝗲 𝗰𝗵𝗮𝗻𝗴𝗲𝗿 𝗳𝗼𝗿 𝗹𝗮𝗯𝗼𝘂𝗿 𝗮𝗻𝗱 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 𝗱𝘂𝗿𝗶𝗻𝗴 𝗯𝗶𝗿𝘁𝗵. ⁣
⁣
Think of ‘opening the door’ for baby.⁣

#pelvicfloor #prenatalsupport #birthprep #pelvicfloorphysio

Struggling with core issues after birth? You’re not alone.
 Episode 375 of the To Birth & Beyond Podcast is LIVE! 🎧
 We’re digging into postpartum core recovery—what happens to your body during pregnancy and birth, the signs your core needs help, and how to rebuild it step by step.

👉 It’s about FUNCTION and HEALING.

Whether you're struggling with pain, leaking, or a feeling that your core is weak, this episode is for you!

Tag a friend who could use this advice and start supporting your core recovery today! 💪

#CoreRecovery #PostpartumHealing #PelvicHealth #PostpartumFitness #ToBirthAndBeyond #PelvicPhysio

Struggling with core issues after birth? You’re not alone.
 Episode 375 of the To Birth & Beyond Podcast is LIVE! 🎧
 We’re digging into postpartum core recovery—what happens to your body during pregnancy and birth, the signs your core needs help, and how to rebuild it step by step.

👉 It’s about FUNCTION and HEALING.

Whether you're struggling with pain, leaking, or a feeling that your core is weak, this episode is for you!

Tag a friend who could use this advice and start supporting your core recovery today! 💪

#CoreRecovery #PostpartumHealing #PelvicHealth #PostpartumFitness #ToBirthAndBeyond #PelvicPhysio

You'll want to know these 4 ways to mentally prep for birth👇🏼

🙋🏻‍♀️Tag pregnant friend or friend TTC so they can get a head start on these tips.

Most times we just think of physically preparing for birth because it seems like only a physical event BUT mental prep for birth is just as important as the physical prep. Without it, it can be harder to tune into the the physical prep you’ve done while in labour.

(Whether you’re thinking of getting an epidural or not - these are all still key)👇🏼

1️⃣ Seeing the environment:
• what does the room look like?
• what options are available for labour support tools like the peanut ball, birth ball
• what can you do to make it more like home or more relaxing ? Ie bring your own pillow, dim lights

2️⃣ What will help you stay in the ‘zone’ in labour:
• meditation or affirmations (audio, written)
• music
• ear plugs
• breathing strategies

(Bonus - these can all help on your drive to the hospital/birth centre when you may not be able to get into a labour position you want)

3️⃣ Listen to a mix of birth stories to hear a variety of experiences. This can help you know what options are available during labour and what interventions may be involved with birth.

4️⃣ Learn about birth. Know what options and strategies you can use in labour and why recommendations may come up so you can make an informed decision for you and your baby during labour.

I cover creating birth preferences including all the options for labour and pushing inside Bump to Birth.

Writing done your birth preferences helps you ask your care provider questions in prenatal appointments but also so your birth team understands your preferences and everyone is on the same page during your birth.

#momtobe2026 #firsttrimester #secondtrimester #thirdtrimester #firstpregnancy #childbirtheducation #prenataleducation #birthtips #birthtip #pregnancyadvice #secondpregnancy #thirdpregnancy

You'll want to know these 4 ways to mentally prep for birth👇🏼

🙋🏻‍♀️Tag pregnant friend or friend TTC so they can get a head start on these tips.

Most times we just think of physically preparing for birth because it seems like only a physical event BUT mental prep for birth is just as important as the physical prep. Without it, it can be harder to tune into the the physical prep you’ve done while in labour.

(Whether you’re thinking of getting an epidural or not - these are all still key)👇🏼

1️⃣ Seeing the environment:
• what does the room look like?
• what options are available for labour support tools like the peanut ball, birth ball
• what can you do to make it more like home or more relaxing ? Ie bring your own pillow, dim lights

2️⃣ What will help you stay in the ‘zone’ in labour:
• meditation or affirmations (audio, written)
• music
• ear plugs
• breathing strategies

(Bonus - these can all help on your drive to the hospital/birth centre when you may not be able to get into a labour position you want)

3️⃣ Listen to a mix of birth stories to hear a variety of experiences. This can help you know what options are available during labour and what interventions may be involved with birth.

4️⃣ Learn about birth. Know what options and strategies you can use in labour and why recommendations may come up so you can make an informed decision for you and your baby during labour.

I cover creating birth preferences including all the options for labour and pushing inside Bump to Birth.

Writing done your birth preferences helps you ask your care provider questions in prenatal appointments but also so your birth team understands your preferences and everyone is on the same page during your birth.

#momtobe2026 #firsttrimester #secondtrimester #thirdtrimester #firstpregnancy #childbirtheducation #prenataleducation #birthtips #birthtip #pregnancyadvice #secondpregnancy #thirdpregnancy

🙋🏻‍♀️ Have you been told to do Kegels just because you're pregnant?

You’re not alone if you’ve only been told to “squeeze and hold” without learning where your pelvic floor is, how these muscle work, or why it’s important!

👉 Your pelvic floor muscles attach from your pubic bone to your tailbone and side to side at your sit bones.
 👉 They need to be flexible, not just strong.
 🌬 Breathing techniques like Core Canister Breath (for pelvic floor flexibility + strength) and 🌺 Flower Bloom Breath (to relax your pelvic floor for birth) make a huge difference.

🤔 Wondering how to actually do this?

⁣
✅ Comment 𝗚𝗨𝗜𝗗𝗘 below, and I’ll DM you my 𝗙𝗥𝗘𝗘 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗣𝗲𝗹𝘃𝗶𝗰 𝗙𝗹𝗼𝗼𝗿 𝗚𝘂𝗶𝗱𝗲, including my 𝘁𝗼𝗽 𝟮𝟬 𝗯𝗶𝗿𝘁𝗵 𝗽𝗿𝗲𝗽 𝗽𝗼𝗱𝗰𝗮𝘀𝘁 𝗲𝗽𝗶𝘀𝗼𝗱𝗲𝘀 to help you feel fully prepared for birth!

#pelvicfloorexercises #pelvicfloormuscles #pelvicfloorpt #pelvicfloorphysio #prenatalpelvicfloor #birthprep #birthpreparation

🙋🏻‍♀️ Have you been told to do Kegels just because you're pregnant?

You’re not alone if you’ve only been told to “squeeze and hold” without learning where your pelvic floor is, how these muscle work, or why it’s important!

👉 Your pelvic floor muscles attach from your pubic bone to your tailbone and side to side at your sit bones.
 👉 They need to be flexible, not just strong.
 🌬 Breathing techniques like Core Canister Breath (for pelvic floor flexibility + strength) and 🌺 Flower Bloom Breath (to relax your pelvic floor for birth) make a huge difference.

🤔 Wondering how to actually do this?

⁣
✅ Comment 𝗚𝗨𝗜𝗗𝗘 below, and I’ll DM you my 𝗙𝗥𝗘𝗘 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗣𝗲𝗹𝘃𝗶𝗰 𝗙𝗹𝗼𝗼𝗿 𝗚𝘂𝗶𝗱𝗲, including my 𝘁𝗼𝗽 𝟮𝟬 𝗯𝗶𝗿𝘁𝗵 𝗽𝗿𝗲𝗽 𝗽𝗼𝗱𝗰𝗮𝘀𝘁 𝗲𝗽𝗶𝘀𝗼𝗱𝗲𝘀 to help you feel fully prepared for birth!

#pelvicfloorexercises #pelvicfloormuscles #pelvicfloorpt #pelvicfloorphysio #prenatalpelvicfloor #birthprep #birthpreparation

🤰🏻 Looking for the best exercises to prep your body for birth? Here’s what you need to know ⤵️⁣

(PS - you can start these anytime, no matter your trimester! 👌🏼)⁣

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 (think moving stretches) are key to prepping your body for birth while also easing pregnancy aches and pains.⁣

Comment “🤰🏻” if you’re including stretches in your pregnancy.

Here are four of my clients’ (and my own) favourite moves:⁣

➡️ Windshield wipers⁣ ➡️ Windmill⁣ ➡️ Cat-Cow⁣ ➡️ Angled lunges⁣

❤️ Have a pregnant friend who could use these moves? Share this with them!⁣

If you want step by step guidance with birth prep & prenatal pelvic floor exercises, the Bump to Birth Method covers mobility and strength circuits that target your pelvic floor and core and ease discomfort, giving you relief and strength as you prepare for labour.

#pregnancytips #birthprep #prenatalexercise #prenatalexercises

🤰🏻 Looking for the best exercises to prep your body for birth? Here’s what you need to know ⤵️⁣

(PS - you can start these anytime, no matter your trimester! 👌🏼)⁣

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 (think moving stretches) are key to prepping your body for birth while also easing pregnancy aches and pains.⁣

Comment “🤰🏻” if you’re including stretches in your pregnancy.

Here are four of my clients’ (and my own) favourite moves:⁣

➡️ Windshield wipers⁣ ➡️ Windmill⁣ ➡️ Cat-Cow⁣ ➡️ Angled lunges⁣

❤️ Have a pregnant friend who could use these moves? Share this with them!⁣

If you want step by step guidance with birth prep & prenatal pelvic floor exercises, the Bump to Birth Method covers mobility and strength circuits that target your pelvic floor and core and ease discomfort, giving you relief and strength as you prepare for labour.

#pregnancytips #birthprep #prenatalexercise #prenatalexercises

🙋🏻‍♀️ Share below - have you heard of relaxing your pelvic floor for birth?

It can be a game changer for labour and pushing.
⁣
Think of ‘opening the door’ for baby to exit.
⁣
🌟Want to learn more? 👇🏼⁣
⁣
Comment ‘ GUIDE ’ below and I’ll Dm you the link to my Free Prenatal Pelvic Floor Guide.

“Discover 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without doing 100s of Kegels a Day”

#pelvicfloorsupport #pelvicfloor #labour #labourprep

🙋🏻‍♀️ Share below - have you heard of relaxing your pelvic floor for birth?

It can be a game changer for labour and pushing.
⁣
Think of ‘opening the door’ for baby to exit.
⁣
🌟Want to learn more? 👇🏼⁣
⁣
Comment ‘ GUIDE ’ below and I’ll Dm you the link to my Free Prenatal Pelvic Floor Guide.

“Discover 3 Tips to Help Pelvic Floor Connection in Pregnancy to Prepare for Birth Without doing 100s of Kegels a Day”

#pelvicfloorsupport #pelvicfloor #labour #labourprep

💥Try this if you’re dealing with mid back pain in pregnancy or postpartum? 👇🏼
⁣
It’s common but thankfully lots can help 🙌🏼 ⁣

⤵️ Share below if you’re dealing with this pain in pregnancy or postpartum and if you’re planning to try this exercise to help 👇🏼

1️⃣ Use a mini peanut ball 𝗢𝗥 put 2 tennis balls in a sock and tie it at the end⁣
⁣
2️⃣ Place tennis balls so one is on either side of your spine, below your neck and above your back.⁣
⁣
3️⃣ Scissor your arms 10 times (focus on deep breathing to help muscles relax)⁣
⁣
4️⃣ Arm openings 10 times (yup… continue deep breathing )⁣
⁣
5️⃣ Move the tennis balls to 3 different spots & repeat⁣

🌟 in pregnancy you can also do this exercise standing against the wall👍🏼
⁣
#pregnancypain #pregnancypains #postpartumpain

💥Try this if you’re dealing with mid back pain in pregnancy or postpartum? 👇🏼
⁣
It’s common but thankfully lots can help 🙌🏼 ⁣

⤵️ Share below if you’re dealing with this pain in pregnancy or postpartum and if you’re planning to try this exercise to help 👇🏼

1️⃣ Use a mini peanut ball 𝗢𝗥 put 2 tennis balls in a sock and tie it at the end⁣
⁣
2️⃣ Place tennis balls so one is on either side of your spine, below your neck and above your back.⁣
⁣
3️⃣ Scissor your arms 10 times (focus on deep breathing to help muscles relax)⁣
⁣
4️⃣ Arm openings 10 times (yup… continue deep breathing )⁣
⁣
5️⃣ Move the tennis balls to 3 different spots & repeat⁣

🌟 in pregnancy you can also do this exercise standing against the wall👍🏼
⁣
#pregnancypain #pregnancypains #postpartumpain

🙋🏻‍♀️Ready to be as mentally and physically prepared for birth as possible?

👈🏼 Swipe through for the 7 steps to prepare for birth (including preparing your pelvic floor):

Want to learn more ? 👇🏼

✅ Have a listen to today's @tobirthandbeyondpodcast - episode 371

✅ Comment ‘BUMP’
For the link to my Bump to Birth Method where I guide you through the same strategies and exercises I teach my prenatal physiotherapist clients to have a comfortable pregnancy and confident, calm and empowering birth!

#tobirthandbeyond #confidentbirth #labourprep #birthprep #pregnancysupport

🙋🏻‍♀️Ready to be as mentally and physically prepared for birth as possible?

👈🏼 Swipe through for the 7 steps to prepare for birth (including preparing your pelvic floor):

Want to learn more ? 👇🏼

✅ Have a listen to today's @tobirthandbeyondpodcast - episode 371

✅ Comment ‘BUMP’
For the link to my Bump to Birth Method where I guide you through the same strategies and exercises I teach my prenatal physiotherapist clients to have a comfortable pregnancy and confident, calm and empowering birth!

#tobirthandbeyond #confidentbirth #labourprep #birthprep #pregnancysupport

Need help with tailbone pain ? Read this ⤵️

❓ Did you know your pelvic floor muscles attach to either side of your tailbone?

Tension in these muscles along with your glutes can be 1 part of why you’re feeling tailbone pain.

⬇️ Here’s an exercise that can help:

1️⃣Lie on back (add pillows or a booster to elevate your upper body in pregnancy if needed)

2️⃣Place a tennis ball on either side of the tailbone/under each bum cheek

3️⃣Using deep breathing to release muscle tension while doing pelvic tilts

4️⃣Move the tennis balls to 3 different spots and repeat

📌 Save ❤️ Share and 🙋🏻‍♀️ Follow @holistichealthphysio for more pregnancy tips from the perinatal pelvic health physiotherapist who says you deserve to have a more comfortable pregnancy & postpartum recovery 🤍

#pregnancytip #tailbonepain #pregnancypain #pregnancypains

Need help with tailbone pain ? Read this ⤵️

❓ Did you know your pelvic floor muscles attach to either side of your tailbone?

Tension in these muscles along with your glutes can be 1 part of why you’re feeling tailbone pain.

⬇️ Here’s an exercise that can help:

1️⃣Lie on back (add pillows or a booster to elevate your upper body in pregnancy if needed)

2️⃣Place a tennis ball on either side of the tailbone/under each bum cheek

3️⃣Using deep breathing to release muscle tension while doing pelvic tilts

4️⃣Move the tennis balls to 3 different spots and repeat

📌 Save ❤️ Share and 🙋🏻‍♀️ Follow @holistichealthphysio for more pregnancy tips from the perinatal pelvic health physiotherapist who says you deserve to have a more comfortable pregnancy & postpartum recovery 🤍

#pregnancytip #tailbonepain #pregnancypain #pregnancypains

Want to navigate birthing decisions with confidence and clarity? 🤔 This is for you ⤵️

B.R.A.I.N, your ally for informed choices during labour!

Use this acronym in pregnancy appointments, during birth or postpartum about any recommendation that you have questions about.

Let’s break it down:

1️⃣ B = Benefits: Uncover the positive aspects of each recommendation.

2️⃣ R = Risks: Understand potential drawbacks associated with your choices.

3️⃣ A = Alternatives: Explore different approaches tailored to your preferences.

4️⃣ I = Intuition: Trust your instincts; your intuition matters!

5️⃣ N = Need More Time or Decide to not do the suggestion: Feel empowered to take your time or opt for no intervention.

💬 Share Your Experience!

💁🏻‍♀️ If you’ve given birth before, did you feel informed during your birthing experience?

💁🏻‍♀️ If you’re pregnant, have you heard of the B.R.A.I.N acronym?

Ready to be more informed when making decisions about your birth?

Explore more birth prep wisdom by swiping left!

Follow 👉🏼 @holistichealthphysio for more tips for preparing your body for pregnancy, birth, and postpartum!

#pregnancychoices #birthingchoices #birthprep #labourprep #pregnancy

Want to navigate birthing decisions with confidence and clarity? 🤔 This is for you ⤵️

B.R.A.I.N, your ally for informed choices during labour!

Use this acronym in pregnancy appointments, during birth or postpartum about any recommendation that you have questions about.

Let’s break it down:

1️⃣ B = Benefits: Uncover the positive aspects of each recommendation.

2️⃣ R = Risks: Understand potential drawbacks associated with your choices.

3️⃣ A = Alternatives: Explore different approaches tailored to your preferences.

4️⃣ I = Intuition: Trust your instincts; your intuition matters!

5️⃣ N = Need More Time or Decide to not do the suggestion: Feel empowered to take your time or opt for no intervention.

💬 Share Your Experience!

💁🏻‍♀️ If you’ve given birth before, did you feel informed during your birthing experience?

💁🏻‍♀️ If you’re pregnant, have you heard of the B.R.A.I.N acronym?

Ready to be more informed when making decisions about your birth?

Explore more birth prep wisdom by swiping left!

Follow 👉🏼 @holistichealthphysio for more tips for preparing your body for pregnancy, birth, and postpartum!

#pregnancychoices #birthingchoices #birthprep #labourprep #pregnancy

3️⃣ Pelvic Floor Tips/Myths for Pregnancy👇🏼

Have you been told to do endless kegels during pregnancy without understanding how to connect to your pelvic floor?

You’re not alone—pregnancy is the perfect time to learn!

𝗠𝘆𝘁𝗵 #1: You need to do 100s of kegels a day.
 ➡️ Pelvic floor training means contracting AND relaxing, not just clenching. Add it to movements like squats or lunges for better results.

𝗠𝘆𝘁𝗵 #2: Only focus on tightening your pelvic floor.
 ➡️ Learning to relax your pelvic floor helps with daily activities and makes it more flexible for birth—think “opening the door” for baby!

𝗠𝘆𝘁𝗵 #3: Only practice breathing in labour.
 ➡️ Start connecting your breath to your pelvic floor now. Use it during yoga, daily movements, or even while relaxing on the toilet.

Curious to learn more? 🙋🏻‍♀️

✨ Bump to Birth Method ✨ is an online program designed to help you feel confident and supported through pregnancy and birth. From connecting with your pelvic floor and learning effective breathing to practical movement tips and birth strategies—it’s all in one place.

💻 Perfect for busy moms-to-be, it’s self-paced and easy to fit into your schedule.

✅Comment ‘BUMP’ for the link and take the first step toward a smoother, more empowered birth.

#bumptobirth #birthprep #pelvicfloorsupport #labourprep #birthmyths #pelvicfloorexercises

3️⃣ Pelvic Floor Tips/Myths for Pregnancy👇🏼

Have you been told to do endless kegels during pregnancy without understanding how to connect to your pelvic floor?

You’re not alone—pregnancy is the perfect time to learn!

𝗠𝘆𝘁𝗵 #1: You need to do 100s of kegels a day.
 ➡️ Pelvic floor training means contracting AND relaxing, not just clenching. Add it to movements like squats or lunges for better results.

𝗠𝘆𝘁𝗵 #2: Only focus on tightening your pelvic floor.
 ➡️ Learning to relax your pelvic floor helps with daily activities and makes it more flexible for birth—think “opening the door” for baby!

𝗠𝘆𝘁𝗵 #3: Only practice breathing in labour.
 ➡️ Start connecting your breath to your pelvic floor now. Use it during yoga, daily movements, or even while relaxing on the toilet.

Curious to learn more? 🙋🏻‍♀️

✨ Bump to Birth Method ✨ is an online program designed to help you feel confident and supported through pregnancy and birth. From connecting with your pelvic floor and learning effective breathing to practical movement tips and birth strategies—it’s all in one place.

💻 Perfect for busy moms-to-be, it’s self-paced and easy to fit into your schedule.

✅Comment ‘BUMP’ for the link and take the first step toward a smoother, more empowered birth.

#bumptobirth #birthprep #pelvicfloorsupport #labourprep #birthmyths #pelvicfloorexercises

Letter to my baby (who turns 6 today 🎂😭) at 39 weeks pregnant.⁣
⁣
Wish I had thought to do this with my first so hoping this idea can help you if you’re expecting.⁣
⁣
📝 Writing a letting to your little one(s) can be a great way to bond before birth, focus on the present moment, surrender going into labour and something to share when they get older. ⁣
⁣
✨𝗦𝗵𝗮𝗿𝗲 𝗯𝗲𝗹𝗼𝘄 𝗶𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝘁𝗼 𝘄𝗿𝗶𝘁𝗲 𝗮 𝗹𝗲𝘁𝘁𝗲𝗿 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗯𝗮𝗯𝘆 𝗯𝗲𝗳𝗼𝗿𝗲 𝘁𝗵𝗲𝘆’𝗿𝗲 𝗯𝗼𝗿𝗻👇🏼⁣
⁣
Dear Baby (Jack),⁣
⁣
We all can’t wait to meet you. I’m thankful for another comfortable pregnancy and seeing you grow over the months. I’ve felt supported by our birth team, your dad and big sister - I hope you have too.⁣
⁣
I’m glad to have been able to stay active throughout pregnancy and share my love of movement and exercise with you. ⁣
⁣
I’m confident you’ll arrive when you’re ready and that my body is ready to work together with you to help you arrive peacefully and safely. ⁣
⁣
I’ll continue to surrender to the process during these last days or weeks. I’m ready to meet you earth side and would love birth to happen in the comfort of our home but I will always listen to what you need so we can work together to get you here however and where ever you decide.⁣
⁣
See you soon,⁣
Your Mama⁣
⁣
✨⁣ What do you remember from the day your little one(s) arrived?⁣
⁣⁣
🤰🏻 𝗧𝗼 𝗮𝗻𝘆𝗼𝗻𝗲 𝗵𝗲𝗮𝗱𝗶𝗻𝗴 𝗶𝗻𝘁𝗼 𝗹𝗮𝗯𝗼𝘂𝗿 𝘀𝗼𝗼𝗻 - 𝗬𝗼𝘂𝗿 𝗯𝗮𝗯𝗲(𝘀) 𝗰𝗵𝗼𝘀𝗲 𝘆𝗼𝘂 𝘁𝗼 𝗯𝗿𝗶𝗻𝗴 𝘁𝗵𝗲𝗺 𝗶𝗻𝘁𝗼 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗹𝗱. ⁣
⁣
🤍 However, whenever, wherever this happens - you’ve got this!

#newbaby #secondchild #pregnancyencouragement #labourprep #birthprep

Letter to my baby (who turns 6 today 🎂😭) at 39 weeks pregnant.⁣
⁣
Wish I had thought to do this with my first so hoping this idea can help you if you’re expecting.⁣
⁣
📝 Writing a letting to your little one(s) can be a great way to bond before birth, focus on the present moment, surrender going into labour and something to share when they get older. ⁣
⁣
✨𝗦𝗵𝗮𝗿𝗲 𝗯𝗲𝗹𝗼𝘄 𝗶𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝘁𝗼 𝘄𝗿𝗶𝘁𝗲 𝗮 𝗹𝗲𝘁𝘁𝗲𝗿 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗯𝗮𝗯𝘆 𝗯𝗲𝗳𝗼𝗿𝗲 𝘁𝗵𝗲𝘆’𝗿𝗲 𝗯𝗼𝗿𝗻👇🏼⁣
⁣
Dear Baby (Jack),⁣
⁣
We all can’t wait to meet you. I’m thankful for another comfortable pregnancy and seeing you grow over the months. I’ve felt supported by our birth team, your dad and big sister - I hope you have too.⁣
⁣
I’m glad to have been able to stay active throughout pregnancy and share my love of movement and exercise with you. ⁣
⁣
I’m confident you’ll arrive when you’re ready and that my body is ready to work together with you to help you arrive peacefully and safely. ⁣
⁣
I’ll continue to surrender to the process during these last days or weeks. I’m ready to meet you earth side and would love birth to happen in the comfort of our home but I will always listen to what you need so we can work together to get you here however and where ever you decide.⁣
⁣
See you soon,⁣
Your Mama⁣
⁣
✨⁣ What do you remember from the day your little one(s) arrived?⁣
⁣⁣
🤰🏻 𝗧𝗼 𝗮𝗻𝘆𝗼𝗻𝗲 𝗵𝗲𝗮𝗱𝗶𝗻𝗴 𝗶𝗻𝘁𝗼 𝗹𝗮𝗯𝗼𝘂𝗿 𝘀𝗼𝗼𝗻 - 𝗬𝗼𝘂𝗿 𝗯𝗮𝗯𝗲(𝘀) 𝗰𝗵𝗼𝘀𝗲 𝘆𝗼𝘂 𝘁𝗼 𝗯𝗿𝗶𝗻𝗴 𝘁𝗵𝗲𝗺 𝗶𝗻𝘁𝗼 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗹𝗱. ⁣
⁣
🤍 However, whenever, wherever this happens - you’ve got this!

#newbaby #secondchild #pregnancyencouragement #labourprep #birthprep

You’re currently:

➡️ Eager for relief from the common pain and pelvic floor symptoms like leaking pee that so many are told to just put up with in pregnancy.

➡️ Looking for confidence, control, and a positive mindset as you get closer to your birth.

➡️ Wanting to navigate pregnancy with a sense of assurance and knowledge.

➡️ Aiming for a smooth postpartum recovery with knowledge of how to get back to activities you love.

➡️ Looking for up-to-date knowledge and understanding throughout the entire pregnancy journey, so you can feel empowered and informed going into your birth.

You’ve been spending hours researching online and you’re feeling overwhelmed with all the options and wondering if there’s one place to get the knowledge and support you’re looking for .

There is.

You need an experienced professional who cares and knows what you need to learn and practice but without the overwhelm.

Whether this is your first, second or fifth pregnancy, let’s make this pregnancy more comfortable and have you be empowered and excited about giving birth!

As a pelvic health physiotherapist with over a decade of a docus on pregnancy, birth prep, postpartum care plus a mom of two, I created Bump to Birth for you!

✅ Comment “BUMP” to learn more about the Bump to Birth Method online program that guides you how to embrace a fully informed pregnancy, birth, and postpartum experience with knowledge, confidence, and readiness.

#birthprep #pelvicfloor #prenataleducation #empoweredbirth #pelvicfloorphysio

You’re currently:

➡️ Eager for relief from the common pain and pelvic floor symptoms like leaking pee that so many are told to just put up with in pregnancy.

➡️ Looking for confidence, control, and a positive mindset as you get closer to your birth.

➡️ Wanting to navigate pregnancy with a sense of assurance and knowledge.

➡️ Aiming for a smooth postpartum recovery with knowledge of how to get back to activities you love.

➡️ Looking for up-to-date knowledge and understanding throughout the entire pregnancy journey, so you can feel empowered and informed going into your birth.

You’ve been spending hours researching online and you’re feeling overwhelmed with all the options and wondering if there’s one place to get the knowledge and support you’re looking for .

There is.

You need an experienced professional who cares and knows what you need to learn and practice but without the overwhelm.

Whether this is your first, second or fifth pregnancy, let’s make this pregnancy more comfortable and have you be empowered and excited about giving birth!

As a pelvic health physiotherapist with over a decade of a docus on pregnancy, birth prep, postpartum care plus a mom of two, I created Bump to Birth for you!

✅ Comment “BUMP” to learn more about the Bump to Birth Method online program that guides you how to embrace a fully informed pregnancy, birth, and postpartum experience with knowledge, confidence, and readiness.

#birthprep #pelvicfloor #prenataleducation #empoweredbirth #pelvicfloorphysio

✅ Comment ‘BUMP’ And I’ll send you the link & hear what other expecting moms have said about using Bump to Birth to prepare for labour & pushing.

How are you feeling about pushing during birth ?🤷🏻‍♀️⁣
⁣
🤰🏻Many of my prenatal physio clients & Bump to Birth program students have this at the top of their list to learn about.
⁣
👉🏼 If you’ve given birth - what was your pushing experience like? ⁣
⁣
👉🏼 Did you feel you had options? Were you supported with how you wanted to push?⁣
⁣
💡Here are some tips for preparing you and your pelvic floor for pushing ⬇️⁣
⁣
☑️Learn about your 𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝗹𝗼𝗼𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 ( these muscles need to relax to let baby out yet most aren’t told anything about these muscles before given birth or ever🤷🏻‍♀️)⁣
⁣
☑️Pelvic floor muscle training has benefits in pregnancy but for the actual event of labour, you want to learn how to 𝗥𝗘𝗟𝗔𝗫 𝘁𝗵𝗲𝘀𝗲 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 to make it easier to ‘open the door’ during a vagina birth. Connect your breath & pelvic floor to relax these muscles⁣👌🏼⁣
⁣
☑️Learn about different 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻𝘀 𝗼𝗽𝘁𝗶𝗼𝗻𝘀 (yes you have options for both medicated & unmedicated births)⁣
⁣
☑️𝗣𝗲𝗿𝗶𝗻𝗲𝗮𝗹 𝗺𝗮𝘀𝘀𝗮𝗴𝗲 in pregnancy has physical & mental benefits to prepare you for pushing⁣
⁣
☑️Learning about 𝗼𝗽𝗲𝗻 𝗴𝗹𝗼𝘁𝘁𝗶𝘀 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 (let some air out of your mouth) rather than only holding your breath for a long time (valsalva pushing) can help both you & baby⁣
⁣
☑️Timing options for pushing. Your body may not be ready to push at 10cm dilation. Understanding 𝗶𝗺𝗺𝗲𝗱𝗶𝗮𝘁𝗲 𝘃𝘀 𝗱𝗲𝗹𝗮𝘆𝗲𝗱 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 and the fetal ejection reflex is key BEFORE labour day⁣.⁣
⁣
☑️𝗛𝗼𝘄 𝘆𝗼𝘂𝗿 𝗽𝗮𝗿𝘁𝗻𝗲𝗿 𝗰𝗮𝗻 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂 during pushing⁣.⁣
⁣
☑️𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗺𝗶𝗻𝗶𝗺𝗶𝘇𝗲 𝘀𝗲𝘃𝗲𝗿𝗲 𝘁𝗲𝗮𝗿𝗶𝗻𝗴.⁣
⁣
🤷🏻‍♀️ Pushing is rarely talked about which can leave you feeling confused during labour.⁣
⁣
That’s why I created Bump to Birth!

#labourprep #pushingtips #birthprep #pelvicfloorlabour #bumptobirth #prenatalclass #labourpushing #prenatalsupport

✅ Comment ‘BUMP’ And I’ll send you the link & hear what other expecting moms have said about using Bump to Birth to prepare for labour & pushing.

How are you feeling about pushing during birth ?🤷🏻‍♀️⁣
⁣
🤰🏻Many of my prenatal physio clients & Bump to Birth program students have this at the top of their list to learn about.
⁣
👉🏼 If you’ve given birth - what was your pushing experience like? ⁣
⁣
👉🏼 Did you feel you had options? Were you supported with how you wanted to push?⁣
⁣
💡Here are some tips for preparing you and your pelvic floor for pushing ⬇️⁣
⁣
☑️Learn about your 𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝗹𝗼𝗼𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 ( these muscles need to relax to let baby out yet most aren’t told anything about these muscles before given birth or ever🤷🏻‍♀️)⁣
⁣
☑️Pelvic floor muscle training has benefits in pregnancy but for the actual event of labour, you want to learn how to 𝗥𝗘𝗟𝗔𝗫 𝘁𝗵𝗲𝘀𝗲 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 to make it easier to ‘open the door’ during a vagina birth. Connect your breath & pelvic floor to relax these muscles⁣👌🏼⁣
⁣
☑️Learn about different 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻𝘀 𝗼𝗽𝘁𝗶𝗼𝗻𝘀 (yes you have options for both medicated & unmedicated births)⁣
⁣
☑️𝗣𝗲𝗿𝗶𝗻𝗲𝗮𝗹 𝗺𝗮𝘀𝘀𝗮𝗴𝗲 in pregnancy has physical & mental benefits to prepare you for pushing⁣
⁣
☑️Learning about 𝗼𝗽𝗲𝗻 𝗴𝗹𝗼𝘁𝘁𝗶𝘀 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 (let some air out of your mouth) rather than only holding your breath for a long time (valsalva pushing) can help both you & baby⁣
⁣
☑️Timing options for pushing. Your body may not be ready to push at 10cm dilation. Understanding 𝗶𝗺𝗺𝗲𝗱𝗶𝗮𝘁𝗲 𝘃𝘀 𝗱𝗲𝗹𝗮𝘆𝗲𝗱 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 and the fetal ejection reflex is key BEFORE labour day⁣.⁣
⁣
☑️𝗛𝗼𝘄 𝘆𝗼𝘂𝗿 𝗽𝗮𝗿𝘁𝗻𝗲𝗿 𝗰𝗮𝗻 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂 during pushing⁣.⁣
⁣
☑️𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗺𝗶𝗻𝗶𝗺𝗶𝘇𝗲 𝘀𝗲𝘃𝗲𝗿𝗲 𝘁𝗲𝗮𝗿𝗶𝗻𝗴.⁣
⁣
🤷🏻‍♀️ Pushing is rarely talked about which can leave you feeling confused during labour.⁣
⁣
That’s why I created Bump to Birth!

#labourprep #pushingtips #birthprep #pelvicfloorlabour #bumptobirth #prenatalclass #labourpushing #prenatalsupport

🤰🏻 Expecting baby 2 or 3 or beyond - what was missing in your birth prep first time around that you want to know more about heading into your next birth?⁣

Swipe 👈🏼 for 5 steps to get you started when preparing for this birth.

If you want to prepare for a positive and confident birth experience… I guide you through the same strategies that I teach my prenatal physiotherapist clients inside my Bump to Birth Method online program.

✅ Comment ‘BUMP’

And I’ll send you the link to learn more & hear what many other expecting moms have said using Bump to Birth to prep for their birth.

#birthprep #pelvichealth #preparingforbirth #secondbirth #thirdbirth #nextbirth

🤰🏻 Expecting baby 2 or 3 or beyond - what was missing in your birth prep first time around that you want to know more about heading into your next birth?⁣

Swipe 👈🏼 for 5 steps to get you started when preparing for this birth.

If you want to prepare for a positive and confident birth experience… I guide you through the same strategies that I teach my prenatal physiotherapist clients inside my Bump to Birth Method online program.

✅ Comment ‘BUMP’

And I’ll send you the link to learn more & hear what many other expecting moms have said using Bump to Birth to prep for their birth.

#birthprep #pelvichealth #preparingforbirth #secondbirth #thirdbirth #nextbirth

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