3 Epic Must Do’s
to Prepare Your Perineum
For Birth
YAY MAMA!
You’re already one step closer to preparing for the birth of your desires.
Because you’re here, I sense you’ve got the commitment it takes to prepare your body for birth.
You know that no one can birth for you…
and that's why you're here! I am so excited you've taken the first step of showing up!
Moms thrive in tribes, so thank you for allowing me to be a part of yours. These epic must do’s are a compilation of what I've learned from my own 2 vaginal births, and working with 100s of prenatal and postpartum moms in my pelvic PT practice over the past 7 years!
As a pelvic floor PT, moms tell me they want to feel confident for birth! I believe confidence is a state of being and competence creates confidence. Hence, as you expand your knowledge of your pelvic floor and take actions that prepare you for birth, your confidence grows with practice.
But first
LET ME INTRO MYSELF
Hi there, I’m Dr. Ashley Hocutt, mom of 2 spirited girls, pelvic floor physical therapist for moms, owner of Blue Door PT, founder of Below the Bump & Beyond birth prep program, women's health coach, and 500 RYT (yoga teacher). I appreciate you for being here and can't wait for you to dive into my birth prep resources.
Following my ill informed and arduous recovery from a perineal tear with my first birth in 2011, I noticed a lack of support and resources from my health care providers. Pregnancy 2 came surprisingly soon after my postpartum healing (7 months to be exact) and again, I was faced with no assistance during pregnancy on how to lower my risk of tearing this second time around. Honestly, my biggest fear wasn’t even the tearing itself, but the challenge of recovering while caring for a baby and toddler.
I believe challenges in our lives are lessons that can spark change for our internal selves or even the collective of humans… and that’s when I became passionate about not just improving, but revolutionizing prenatal and postpartum care for moms.
After years of working with prenatal and postpartum moms in my pelvic physical therapy clinic, I honed in on the missing pieces from most birth prep and education. Hindsight is 20/20, and it’s a great teacher if we allow it. I learned, my soul purpose was to share my knowledge and support with mamas.
My mission is that you have complete access to your innate power to birth with more comfort, ease and calmness. I believe moms deserve the option to make educated choices of their own, be your best advocate and have support as you journey into motherhood and beyond.
SHARING IS CARING
I’m beyond excited to share these 3 epic birth prep must do’s to prepare your perineum with you because one of the biggest birthing worries moms tell me about is perineal tears and I'd like to not only help you move beyond that fear but also lower your risk of tearing.
Whether you’re a first time or seasoned birther, following steps to prepare your body physically, mentally and emotionally for birth will create competence for you to shift towards confidence for birth. I chose my favorite 3 things to share with you because they are foundational elements that I believe every mom MUST DO as part of their birth preparation!
By following these 3 simple steps below, you’ll be on your way to a more prepared perineum!
Oh, and if you haven't already, come on over to IG and join me for more prenatal and postpartum tips, info and fun!
@ashleyhocutt
#1 Get ‘in the know’ about your Vulva and Pelvic Floor
Unprepared pregnant moms make the mistake of NOT taking time to learn about and get to know their vulva and pelvic floor PRIOR to birth. If you desire a vaginal birth, you must be aware of and develop a good relationship with this part of your body. Understanding how it functions gives you the opportunity to learn how to use it to your advantage during both pregnancy and birth.
If you just learn how to kegel, you’re missing the most vital piece that will help you birth with ease.
There’s a lot of information on Google (hello, overwhelm), but also a lot of misinformation! Make sure you’re learning from a reputable person and that the information is bringing you towards clarity, not chaos, worry and fear.
You don’t need an in depth anatomy lesson, but having a clear visual of your pelvis, pelvic floor, vulva and uterus will help you when it’s time to push because you can better visualize your baby moving down and through your pelvis. Visualization is not just for the time of birth, but works best when done through pregnancy as part of your preparation.
Research proves that using visualization (along with consistent practice) enhances an athlete's skills, confidence, calmness and preparedness for the sport. You’re about to be a birthing olympian. Guided birthing visualizations, such as the ones I created in my birth prep program, are tools to enhance your innate birthing skill, confidence, calmness and preparedness.
But first, GET TO KNOW YOUR PELVIS so you can develop the awareness necessary for visualization practices.
P.S. Don't mind my "unedited beginning blooper" 😜
#2 Practice a perineal lift, release and lower… (kegel, release and reverse kegel)
You don’t need a strong pelvic floor to birth vaginally.
Actually, during birth, if you tighten your pelvic floor or kegel, you’re closing the door on your baby’s entrance into the world. Instead, you must open the doorway and sometimes give a little push down the hallway towards the door (aka your vagina and pelvic floor). I call this the kegel release and reverse kegel.
By understanding and mastering the difference between strengthening, releasing and lengthening your pelvic floor you’ll be clear on the role your pelvic floor plays during birth to help you deliver your baby with more ease and make sure you’re not resisting the birthing momentum.
Let me show you what I mean… watch this video
#3 Optimze Pelvic and hip mobility
I see a lot of anxious moms think that having a small pelvis (or a larger baby) means they can’t birth vaginally...But if that were the case, then all petite moms (or moms with larger babies) wouldn’t be able to have a vaginal delivery...and we all know that isn’t true. One of the moms that went through my birth prep program, just delivered an 11 lb 6 ounce baby vaginally (with only a small perineal tear that healed easily).
Often it isn't the size of the mom’s pelvis or the baby...but actually the position the baby is within your pelvis with OR a lack of flexibility or mobility of your pelvis/hips OR fear/worry/anxiety creating more physical tension in your body.
Your pelvis must open to allow your baby out during a vaginal delivery. And it’s important to prepare your pelvis ahead of time for the amount of mobility it needs during birthing, right?
Can you imagine trying to do a gymnastics split when you haven’t warmed up or practiced doing splits in years? OMG… my thighs are seriously screaming don’t do it (and I used to rock my splits when I was 7).
That’s why doing specific exercises NOW that focus on pelvic and hip mobility during pregnancy will not only create an environment that encourages your baby to be in an optimal position BUT ALSO for you to be able to open easier while birthing (hence, lowering your risk of perineal tears).
Here are 2 of my favorite poses/moves to improve your hip and pelvis mobility to prepare for birth.
SEATED: DEEP SQUAT (static)
- Squat down into a deep squat. If your spine is rounded, I advise you use supports to life up your hips enough so that your spine is straight
- Options for supports: sit on a yoga block (see girl on right), sit on a small small stool or rest your back against a wall (see girl on left) or put a blanket/towel under heels for tight calves (see me in middle) -- you can combine and use multiple supports
- With hands in prayer, place your elbows inside your thighs and use elbows to help open your hips
- Hold the pose for 3-5 slow breaths
- Repeat 2x
- THIS MUST BE PAIN FREE! IF IT HURTS, PLEASE DON'T DO, FORM IS IMPORTANT!
QUADREPED: KNEE SLIDES
- Also known as the 'sexy crawl' -- as per a past patient
- Begin on your hands and knees (table pose)
- Stack your shoulders over hands, hands as wide as shoulders
- Hips over knees, knees as wide as hips
- Slide your right knee back, keeping it on the floor, allow your pelvis to rotate (right side of pelvis drops down) and turn your head to look to the left, making a "C" curve with spine
- Do not shift your hips toward your heels. (see image - notice my non moving knee is still under my hip)
- Switch legs. Repeat 10x each side
- THIS MUST BE PAIN FREE! IF IT HURTS, PLEASE DON'T DO, FORM IS IMPORTANT!
"Nothing is
impossible. The
word itself says,
I'M POSSIBLE!"
- Audrey Hepburn
QUICK QUESTION FOR YA...
DO YOU WANT TO KNOW THE SECRET TO RELIEVING BODY ACHES AND PAINS DURING PREGNANCY WHILE ALSO PREPARING FOR AN EASIER BIRTH?
WAIT FOR IT...
SPECIFIC, PREGNANCY PERFECT and BIRTH READY MOVEMENTS!!
And all you need is 6 min/day
Discover the best way to a more comfortable pregnancy & easier birth
in just 6 min/day
When you join the Birth Movement Program, you'll...
- Lower your risk of tearing by creating optimal space in your pelvis and hips for birth
- Get instant access to 20 pregnancy safe exercises and stretches to prepare your pelvis and hips for birth (yoga and physical therapy inspired, but not your typical yoga moves)
- Receive my 6 min daily movement routine with simple movements that are pregnancy safe (no thinking each day, I've mapped it all out for you)
- Also get FREE access to my Breech Reversal Guide, because part of lowering your risk of tearing is creating the environment and space for your baby to be head down.
$49 $29
"Stretching felt so good, especially in my 3rd trimester"
The movement program I did a lot especially in my 3rd trimester because by that point I was feeling uncomfortable and my belly was getting so big. It helped me get relief from the discomfort while simultaneously preparing my body for birth. I'm so grateful I found this.
"I didn't know what I didn't know, until I learned it!"
I was taking prenatal yoga and thought I had a good routine until I went through Dr. Ashley's birth movement program and realized there's more ways to open your hips and pelvis. The movements felt extremely relieving during pregnancy. I highly recommend!
Thank you mama for allowing me into your sacred birthing journey
Your birth is one of those times you'll remember forever.
From the bottom of my heart, I appreciate you. I believe in you. I see you doing all you can to create a special birthing experience. I've learned that we are our greatest critics, so I'll be your biggest cheerleader. You are an amazing being growing another being. What a miraculous thing.
Remember, we are all doing the best we can, at any given time with the resources we have.
I hope you find this resource helpful, eye opening and life changing (not to be dramatic, but birth truly is life changing - life creating).
TO YOUR AMAZING FULLY PRESENT BIRTH
❤️ Dr. Ashley
Come join me on IG for more prenatal (& postpartum) pelvic floor goodies @ashleyhocutt
Medical Disclaimer:
This list is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention, including but not limited to high risk pregnancy. Do not rely on the information in the e-book as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in the checklist. The information provided is not meant to supplement, nor replace, proper training and healthy lifestyle choices. I advise readers to take full responsibility for their safety and know their limits. Before practicing anything described in this pdf, be sure that you do not take risks beyond your level of experience, aptitude, training, and comfort level. If you voluntarily participate in the activities listed in this pdf, you do so at your own risk, assuming all risk of injury to yourself, thus releasing and discharging Dr. Ashley Hocutt of Blue Door Physical Therapy from any and all claims or causes of action, known or unknown, including negligence.
Copyright & Usage:
This material is copyright of Dr. Ashley Hocutt of Blue Door Physical Therapy. No part of this e-book may in any form or by any electronic, mechanical, photocopying, recording or any other means be reproduced, stored in a retrieval system, or be broadcast, sold or transmitted without the prior permission of the publisher, Dr. Ashley Hocutt
