Your Coochie Kit Guide :
Pregnancy
Hey there, mama-to-be! 🎉 I’m so excited to have you here and to guide you on this journey towards pelvic wellness throughout your pregnancy. Whether you're a first-timer or an experienced mama, this course is designed to be your go-to for keeping things simple, effective, and, most importantly, fun!
What's in Store?
We’ve broken everything down into 3 easy-to-follow sections, so you’re getting exactly what you need—no information overload, just practical tools you can actually use:
Pelvic Wellness During Pregnancy – We’ll dive into all things pelvic health, so you can feel confident, supported, and connected to your body during these next few months.
Important Stretches and Exercises – These are the basics you’ll want to know to help maintain mobility, manage any aches and pains, and keep your hips and core feeling strong. A little bit goes a long way, and I promise these won’t take up your whole day!
Pregnancy Support & Labor Techniques – As we approach the big day, I’ll share some key tips and tricks to help you feel prepared and empowered for labor. We’ll talk about birthing positions, breathing, and how to support your body during those final stages.
No Stress, Just Progress
I know that with everything going on, it’s easy to feel overwhelmed by all the info out there. But rest assured, this course gives you just the right amount of knowledge and physical tools provided in the kit to feel empowered without bombarding you with too many details. You’ll get a great foundation in pelvic health without needing to read a textbook or spend hours practicing.
Disclaimer: This guide and kit is not medical advice. Remember that every pregnancy is unique, and it's important to consult with your healthcare provider and a pelvic floor physical therapist for personalized advice and to address any specific concerns or conditions related to your pregnancy.
GETTING STARTED
what’s inside your kit:
Wand & Lubricant
Squatty potty
Belly tape
Peanut Ball
01: Pelvic Floor Wellness and Daily Habits
Pelvic Floor Anatomy 101
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Pelvic Floor Anatomy 101 *
The Soda Can Analogy
Your pelvic floor is a group of muscles that play a vital role during pregnancy and childbirth. To make this easier to grasp, let's imagine your core as a soda can:
Top of the Can – Diaphragm: This is your main breathing muscle located just below your lungs. It acts like the lid of the can.
Sides of the Can – Transverse Abdominis: These deep abdominal muscles wrap around your torso like a natural corset, forming the walls of the can.
Bottom of the Can – Pelvic Floor Muscles: These muscles form the base, supporting your bladder, uterus, and other pelvic organs.
How They Work Together
Just like a sealed soda can maintains its shape and internal pressure, these muscles need to function as a team:
When you inhale, your diaphragm moves downward, increasing pressure in the abdomen. The pelvic floor responds by lengthening slightly to accommodate this pressure.
When you exhale, the diaphragm moves upward, and the pelvic floor gently contracts, helping to stabilize your core.
This coordinated movement ensures stability, support, and efficient function of your core.
Childbirth: Letting the Uterus Lead
It's important to note that during labor, it's the uterus—a powerful muscle—that pushes the baby out, not the pelvic floor. The pelvic floor muscles need to relax and lengthen to allow the baby to pass through the birth canal smoothly. In a later section, I will teach you a drill that will help teach you how to push correctly to reduce the risk of tears!
Toileting Ergonomics
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Toileting Ergonomics *
The squatty potty provided in your kit helps improve your posture during toileting, reducing strain on the pelvic floor. The one in your kit is portable, so you can bring it to the hospital for added comfort. Here are my top 5 tips on toileting during pregnancy:
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A regular toilet position can create tension in your colon, making elimination harder. Elevating your feet with the squatty potty brings your knees above your hips, helping relax the pubococcygeus muscle (a key pelvic floor muscle). Lean forward slightly with a neutral spine to allow for smoother bowel movements.
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Resist the urge to push when urinating. Allow your bladder to empty naturally to protect your pelvic floor from unnecessary strain.
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Practice deep breathing while seated on the toilet. Inhale deeply through your nose, letting your belly rise, and exhale slowly through your mouth. This technique helps relax your pelvic floor and pubococcygeus muscle, supporting smoother elimination.
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When you feel the urge to urinate or have a bowel movement, gently exhale (as if blowing out a candle) to assist your body in releasing without strain.
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For your first trips to the bathroom after delivering, using the squatty potty can help ease discomfort and protect your healing pelvic floor. The portable design makes it easy to take with you to the hospital, providing added support when you need it most.
Hydration and Bladder Irritants
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Hydration and Bladder Irritants *
Bladder Irritants to Watch For:
Certain foods and drinks can irritate the bladder, especially during pregnancy when the body is more sensitive. While these may not affect everyone, it’s helpful to be aware of potential triggers:
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Found in coffee, tea, and some sodas, caffeine can increase the urge to go and irritate the bladder lining.
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Bubbly drinks like soda and sparkling water may lead to bladder irritation and discomfort.
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Some people find that spicy foods can cause bladder irritation, so pay attention to how your body reacts.
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Ingredients like aspartame, saccharin, and sucralose can increase bladder sensitivity in some individuals.
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Citrus fruits, tomatoes, and vinegar-based products may be bladder irritants for some people.
Healthy Bladder Tips:
Maintaining a healthy bladder starts with good hydration and mindful habits, especially during pregnancy and postpartum.
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It may seem counterintuitive, but drinking enough water is essential for bladder health. Dehydration can actually make bladder irritation worse and increase the risk of urinary tract infections (UTIs). Aim for about 8-10 cups of water daily, unless your healthcare provider advises otherwise.
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Normal voiding intervals are every 2-4 hours. With pregnancy, you may find increased frequency due to the weight of the baby. However, try avoid going to the restroom “just in case” - going even if you do not have the urge to - as this can train the bladder to be more overactive.
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Avoid gulping large amounts of water at once. Instead, sip steadily throughout the day to keep hydrated without overwhelming your bladder.
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Adding water-rich foods like cucumbers, watermelon, and leafy greens to your diet can help you stay hydrated while providing essential nutrients for pregnancy.
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After childbirth, your body needs extra water to recover, especially if you’re breastfeeding. Hydration aids in healing and helps flush out toxins from the body, so continue to prioritize your water intake postpartum.
02: Exercises for Birth Preparation
Hip Mobility During Pregnancy
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Hip Mobility During Pregnancy 〰️
Maintaining hip mobility throughout pregnancy is crucial for optimizing the length and strength of the pelvic floor muscles. Good mobility can help reduce pregnancy-related pain and support the pelvic floor, making it more prepared for labor and delivery. A regular hip mobility routine can also help decrease discomfort in the hips, lower back, and pelvis, which is common as the body adapts to pregnancy.
Recommended Stretches for Hip Mobility:
Wide-Legged Child's Pose – Opens the hips and stretches the lower back.
Adductor Rocks – Gently stretches the inner thighs and groin area.
Hip 90/90 – Improves external and internal hip rotation, key for pelvic health.
Deep Squat Position – Encourages hip flexibility and prepares for birth positions.
Hip Internal Rotation - Puppy Pose – Enhances internal hip rotation and lengthens pelvic floor muscles.
Routine Tip: Start practicing these stretches daily, even if it’s just for 5 minutes! Consistency is key, and a short, daily routine can make a big difference in how you feel throughout your pregnancy.
For a full guided routine, check out the hip mobility sequence I’ve created. If you’re experiencing ongoing hip or pelvic pain, I highly recommend consulting with a pelvic floor physical therapist for personalized care during pregnancy.
Core Strengthening During Pregnancy
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Core Strengthening During Pregnancy 〰️
Strengthening your core during pregnancy is not only safe but beneficial when done correctly. There are many myths surrounding core exercises, particularly regarding the abdominal wall and its changes during pregnancy. One common misconception is that Diastasis Recti Abdominis (DRA)—the separation of the abdominal muscles—is abnormal or should be avoided at all costs. However, DRA is a normal adaptation during pregnancy to make room for your growing baby, and with the right approach, core exercises can support the health of your abdominal muscles.
Debunking Pregnancy Myths:
Myth 1: Core Exercises Will Harm the Abdominal Wall
Research shows that gentle core exercises, such as those focusing on transverse abdominis activation, are safe and beneficial. It's a myth that you should avoid working your core entirely. Exercises like pelvic tilts, cat-cow, and even modified planks can help strengthen the core and alleviate back pain.
Myth 2: Diastasis Recti (DRA) Is Dangerous
Diastasis Recti is a natural part of pregnancy, and many women will experience some degree of abdominal separation. Coning or doming of the abdominal wall is also common and not inherently harmful. As long as exercises are performed within comfort and don't cause pain, there is no evidence to suggest that coning is dangerous or pathological. Studies support the fact that postpartum recovery of the abdominal wall is achievable through gradual, targeted core exercises.
Myth 3: Avoid Lying on Your Back
It’s commonly believed that lying on your back, especially after the first trimester, can be dangerous due to compression of the vena cava. However, recent research suggests that it’s safe to lie on your back for short periods of time as long as it feels comfortable and doesn’t cause dizziness. For core exercises like crunches, these movements are also safe as long as they don’t cause pain or discomfort. Always listen to your body and adjust positions as needed.
Evidence-Based Insights:
A study published by the Journal of Women's Health Physical Therapy indicates that coning or doming of the abdominal wall during pregnancy is common, and it does not necessarily indicate pathology as long as there is no pain associated with the movement.
Another research article in BMC Pregnancy and Childbirth emphasizes that moderate core strengthening exercises can improve postpartum recovery and overall abdominal health during pregnancy, without increasing the risk of DRA.
For more details on how to safely activate your core during pregnancy, watch the deep core connection drill I’ve created. And if you experience discomfort or need guidance on your specific situation, consider consulting a pelvic floor physical therapist for 1-1 care.
Perineal Stretching
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Perineal Stretching 〰️
Perineal stretching is a gentle technique designed to prepare the tissues of the perineum (the area between the vaginal opening and anus) for childbirth. Starting at 34 weeks of pregnancy, practicing perineal stretching for just 5 minutes a day can help reduce the risk of serious tears during delivery. Research shows that regular stretching can increase tissue elasticity, making the perineum more flexible and better able to accommodate the baby’s head during labor.
Important Guidelines:
No pain: Stretch only as much as feels comfortable, and stop if you experience any pain. This should feel like a gentle stretch, not a painful pull.
Consistency: Aim to practice daily for the best results, but always listen to your body and go at your own pace.
Watch the accompanying video tutorial for detailed instructions on how to safely perform perineal stretching.
According to studies, women who practiced perineal massage from 34 weeks onward had a reduced risk of needing an episiotomy or experiencing severe perineal tears.
03: Pregnancy Support and Labor Techniques
Belly Taping for Pelvic Support
Belly tape is a simple yet effective way to support your growing bump, especially during exercise, walking, or when you're experiencing increased pelvic pain. By gently lifting and supporting the belly, the tape helps reduce pressure on your lower back and pelvis, making everyday activities more comfortable.
When to Use Belly Tape:
During physical activity like exercise or walking
On days when you feel more pelvic or back discomfort
If you experience increased pelvic pain during long periods of standing or moving
You can wear the tape throughout the day, even in the shower, thanks to its water-resistant design. However, if you notice any itchiness or discomfort, it's best to remove the tape and allow your skin to breathe.
Belly tape is a wonderful tool for keeping you active and supported, but always listen to your body and adjust as needed!
Birth positions for optimal comfort and labor progression
1st Stage of Labor: External Hip Rotation
During the early phase of labor, it’s important to focus on helping the baby descend into the birth canal. External rotation of the hips widens the top of the pelvis, allowing the baby to drop down. This can be done through positions that open the hips and use gravity to assist the baby’s movement.
Suggested Positions:
Squatting: Opens the pelvis and uses gravity.
Sitting on a birthing ball: Gently rocking or moving the hips in circular motions while seated on the ball encourages the baby’s descent.
Lunges or supported standing positions: Keeping one leg elevated (e.g., on a chair) to create more space for the baby.
These positions help open the top of the pelvis, where external rotation encourages the baby to enter the birth canal.
2nd Stage of Labor: Mid-Pelvis Rotation
In the mid-pelvis, the baby is navigating through the birth canal. During this stage, emphasizing rocking and shifting of the pelvis is beneficial. Movement allows the pelvis to adjust and accommodate the baby’s movements, reducing pressure and ensuring smoother passage.
Suggested Positions:
Lunging: This position allows for more rotation in the pelvis and can ease pressure on the back.
Side-lying with a peanut ball: This can help rotate the pelvis as you rock while relaxing the pelvic floor.
Leaning forward over a birthing ball or on all fours: This allows the pelvis to rotate naturally as the baby descends, reducing discomfort and pressure on the back.
3rd Stage of Labor: Internal Hip Rotation
As the baby reaches the pelvic outlet, internal rotation of the hips can reduce tension in the pelvic floor, allowing for a smoother delivery. This stage requires less pushing effort when the body is aligned properly with the baby’s positioning.
Suggested Positions:
Squatting or kneeling: Can help open the pelvic outlet, while keeping the hips slightly internally rotated.
Sidelying: With the knees bent and legs slightly drawn in, this position keeps the hips internally rotated and relieves pressure from the lower back.
Upright or leaning forward positions: Leaning on a support or partner can help maintain internal hip rotation and aid in the final stage of delivery.
Key Takeaway:
Movement during labor supports the natural process of birth. Positions that encourage external rotation in early labor, pelvic rotation in the mid-stage, and internal rotation during delivery can significantly reduce complications and make labor progress more smoothly.
Correct pushing techniques during childbirth
When it comes to pushing during labor, it's essential to focus on methods that protect your body and enhance your experience. Recent research highlights some key techniques that promote safety and efficiency, especially when it comes to avoiding unnecessary tearing and supporting optimal pelvic function.
1. Avoid the Valsalva Maneuver
Traditionally, the Valsalva maneuver (holding your breath and bearing down forcefully) was encouraged during pushing. However, newer studies have found that this technique can increase the risk of pelvic floor injury, perineal tearing, and prolonged labor. Instead, evidence suggests focusing on breathing techniques that help engage your body naturally during contractions.
2. Breath Awareness and Pelvic Floor Relaxation
Learning how to fully relax your pelvic floor and use diaphragmatic breathing is one of the most effective ways to push. This type of breathing involves taking deep, slow breaths, allowing the diaphragm and pelvic floor to relax together. By relaxing these muscles, you can harness the power of your contractions to gently and efficiently move your baby down the birth canal. This technique is covered in detail in the video included in this lesson.
Remember, pushing is not about force but rather about syncing with your body’s natural rhythm.
3. Pushing Positions: The Benefits of Side-Lying
Recent research suggests that the side-lying position (if approved by your delivering provider) can significantly decrease the incidence of tearing during labor. A study published in the Journal of Midwifery & Women's Health showed that women who gave birth in side-lying or hands-and-knees positions had lower rates of severe perineal trauma compared to those who pushed in more traditional positions like lithotomy (on their back with feet in stirrups).
Course Wrap Up
Woohoo, you did it! 🎉 You’ve completed the Pregnancy Pelvic Wellness Course and now have the tools to feel empowered, strong, and supported throughout your pregnancy journey. Let’s quickly recap:
Pelvic Wellness During Pregnancy – You learned how to care for your pelvic floor and maintain body awareness as your baby grows.
Essential Stretches and Exercises – Simple, effective moves to stay mobile, reduce aches, and keep your hips and core strong.
Pregnancy Support & Labor Techniques – You’re ready for labor with tips for optimal birthing positions, breathing, and supporting your body when the big day comes.
Looking for More Personalized Support?
If you loved the course and feel like you need more 1-1 guidance, I’d be thrilled to work with you directly! Whether you need help with pelvic pain, mobility, or want a custom plan for labor prep, I offer personalized sessions just for you.
Virtual Sessions: Perfect if you want to connect from the comfort of your home!
In-Person Sessions in Arvada, CO: If you’re local, come visit me for hands-on support.