❌ Here is a myth about birth: Babies need force (read: HARD, intense pushes) to be born.

Here is a common scenario. 

🌀You reach 10 cm of dilation and they tell you it's time to push. 

🛌 They have you get on your back to push - so you do!

😰 They coach you to "purple push" (tucking your chin, holding your breath and bearing down with everything ya got!) - so you do! 

😖 They tell you "push harder now. PUSH!" - so you do! 

But here is what they don't tell you. 

Babies don't always need FORCE, they just need SPACE. 

❌ Force = increased risk of injury. And can lead to fatigue and intervention.

✅ Space = less resistance and more ease during baby's grand exit from the vagina.

I know which one I'd prefer! 

And I’ve helped thousands of women prepare their bodies for birth, and here’s the truth:

✨When you know how to create space at the right time, birth becomes more efficient (and your recovery can be easier, too).✨

So, how do you do it?

These simple adjustments make a *huge* difference when your baby is moving through the pelvic outlet (the last part of the pelvis before birth).

3 Space-Opening Techniques to Protect Your Pelvic Floor

1. Untuck Your Booty 🐄

Think "cow pose", a slight arch in your lower back.

This small movement opens the pelvic outlet and makes more room for your baby to descend.

2. Knees wide, feet wider 

 Widen your knees, but move feet out, just wider than you knees. 

This position gently opens the space in your pelvic outlet, allowing your baby to pass through more easily.

3. Arms Overhead 🏋️‍♀️

Lifting your arms overhead tilts your pelvis and opens the outlet even more.

Try reaching for a support bar, the bed frame, or your partner’s hands.

 You can practice these moves in various positions like squatting, side-lying, hands and knees, and even on your back (yes, you *can* create space in almost any position!).

Why These Moves Work (and Why You Should Practice Now)

When you combine these simple adjustments, you’re working with your body’s natural mechanics, not against them (which protects your baby and body!) 

The best part? These techniques don’t just make pushing easier, they give you control and confidence during birth.

And when you start practicing them during pregnancy, they become second nature when labor begins.

Emilie practiced these techniques and had this to say after her birth. 👇

There's More to Protecting Your Pelvic Floor

These space-making tips are powerful but they’re just one part of the complete system to protect your pelvic floor during birth.

In the Pelvic Floor Protection Plan, I guide you through everything you need to:

 ✅ Learn your pelvic anatomy and how it functions during birth (so you know exactly what’s happening in your body).

 ✅ Practice the right exercises during pregnancy to help your pelvis & pelvic floor open naturally and effectively. 

✅ Know exactly what to do when it's time to push. (Imagine feeling calm and confident!) 

 ✅ Navigate common hospital barriers that increase your risk for tears and how to advocate for yourself.

 ✅ Follow a proven plan to protect your body because you can’t assume your provider will prioritize this for you!

With the right preparation, you’re not just hoping for a smoother birth...you’re actively preparing for it.