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Dr. Amanda Moe, PT, DPT, PRPC

Dr. Amanda Moe, PT, DPT, PRPC

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Pelvic Physical Therapist

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5️⃣ ways I lunged to a tear free birth ⬇️
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🤰 Lunges are an UNDERRATED exercise to prepare your body for birth! Asymmetrical exercises (such as lunges) during pregnancy and childbirth help open up the mid-pelvis to promote pelvic floor muscle flexibility when the baby is coming down into the pelvis. So how can you LEVEL UP your lunging game to prepare for an easy and tear-free birth? Read below for 5️⃣ ways to lunge your way to a better birth—from a Pelvic Physical Therapist, natural birther of 3️⃣ kiddos, and TEAR FREE birther x3:

1️⃣ Lunge in a variety of directions: shown throughout this reel, this helps with opening up the top and middle of the pelvis and allows baby to come down the pelvis with ease! Try lunging forward, at a 45 degree angle, and out to the side for increased triplanar motion.

2️⃣ Lunge using a weight to increase your range of motion: Use a kettlebell or dumbbell placed on top of your thigh and sink into the stretch using the weight to encourage more mobility!

3️⃣ Lunge while adding in dynamic hip stretches: this allows for greater hip muscle flexibility. Lunging forward with a posterior tilt helps stretch the front of the hip whereas leaning backward and reaching forward with the hands helps stretch the back of the hips.

4️⃣ Lunge while adding in dynamic trunk mobility: this will aid in improving your breathing, your pelvic floor mobility, and allow baby to progress down in pelvis with ease. Be sure to move your trunk/arms both towards the wall and away from the wall to incorporate trunk rotation AND side bending.

5️⃣ Lunge while coordinating your breathing: this will focus on improving the mobility of your pelvic floor which is necessary to push baby out WITHOUT tearing! You should feel your pelvic floor move down towards the ground during an inhale and return with an exhale.

📌 SAVE this post and SHARE with your pregnant friends!
👍🏼 LIKE if you want to see more tips on how to birth with ease!

5️⃣ ways I lunged to a tear free birth ⬇️
.
.
🤰 Lunges are an UNDERRATED exercise to prepare your body for birth! Asymmetrical exercises (such as lunges) during pregnancy and childbirth help open up the mid-pelvis to promote pelvic floor muscle flexibility when the baby is coming down into the pelvis. So how can you LEVEL UP your lunging game to prepare for an easy and tear-free birth? Read below for 5️⃣ ways to lunge your way to a better birth—from a Pelvic Physical Therapist, natural birther of 3️⃣ kiddos, and TEAR FREE birther x3:

1️⃣ Lunge in a variety of directions: shown throughout this reel, this helps with opening up the top and middle of the pelvis and allows baby to come down the pelvis with ease! Try lunging forward, at a 45 degree angle, and out to the side for increased triplanar motion.

2️⃣ Lunge using a weight to increase your range of motion: Use a kettlebell or dumbbell placed on top of your thigh and sink into the stretch using the weight to encourage more mobility!

3️⃣ Lunge while adding in dynamic hip stretches: this allows for greater hip muscle flexibility. Lunging forward with a posterior tilt helps stretch the front of the hip whereas leaning backward and reaching forward with the hands helps stretch the back of the hips.

4️⃣ Lunge while adding in dynamic trunk mobility: this will aid in improving your breathing, your pelvic floor mobility, and allow baby to progress down in pelvis with ease. Be sure to move your trunk/arms both towards the wall and away from the wall to incorporate trunk rotation AND side bending.

5️⃣ Lunge while coordinating your breathing: this will focus on improving the mobility of your pelvic floor which is necessary to push baby out WITHOUT tearing! You should feel your pelvic floor move down towards the ground during an inhale and return with an exhale.

📌 SAVE this post and SHARE with your pregnant friends!
👍🏼 LIKE if you want to see more tips on how to birth with ease!

✨ Prepare your pelvic girdle for birth! ✨
Your pelvis is meant to move during labor—and optimizing that movement can make a big difference.

A Pelvic Physical Therapist trained in birthing biomechanics can help you spot mobility restrictions and get your pelvic inlet (top) + outlet (bottom) ready for action. Think: more space, better baby positioning, and smoother delivery.

Let’s get your body working with you, not against you. 💪🏽🤰
#pelvicPT #birthprep #biomechanics #pelvicmobility #laboranddelivery #pregnancytips #pelvicgirdlepower

✨ Prepare your pelvic girdle for birth! ✨
Your pelvis is meant to move during labor—and optimizing that movement can make a big difference.

A Pelvic Physical Therapist trained in birthing biomechanics can help you spot mobility restrictions and get your pelvic inlet (top) + outlet (bottom) ready for action. Think: more space, better baby positioning, and smoother delivery.

Let’s get your body working with you, not against you. 💪🏽🤰
#pelvicPT #birthprep #biomechanics #pelvicmobility #laboranddelivery #pregnancytips #pelvicgirdlepower

Did you know that leakage during jumping is often NOT due to pelvic floor muscle weakness?

Here are some of the MAIN causes.
🔹Breath Holding
🔹Poor Load Transfer
🔹Poor Biomechanics
🔹PFM Dysfunction (NOT always weakness)

To learn this and MORE join me tomorrow at @thebirthcentermidland for our LEAKAGE WORSKSHOP!!

🏃‍♀️💦 #jumpTips #PelvicHealth #IncontinenceAwareness

Did you know that leakage during jumping is often NOT due to pelvic floor muscle weakness?

Here are some of the MAIN causes.
🔹Breath Holding
🔹Poor Load Transfer
🔹Poor Biomechanics
🔹PFM Dysfunction (NOT always weakness)

To learn this and MORE join me tomorrow at @thebirthcentermidland for our LEAKAGE WORSKSHOP!!

🏃‍♀️💦 #jumpTips #PelvicHealth #IncontinenceAwareness

4️⃣ things I did to birth in under 5 hours ⬇️
.
.
🤰 Squatting is a CRUCIAL skill to have in preparing for birth! According to Ina May Gaskin (a birthing guru)... “Squat 300 times a day and you are going to give birth quicker.” So how can you LEVEL UP your squatting game to prepare for a quick and easy birth? Read below for 4️⃣ ways to squat your way to a better birth—from a Pelvic Physical Therapist, natural birther of 3️⃣ kiddos, and fast birther (labor/deliveries clocking in at 5.5 hours, 2.5 hours, and 2 hours from start to finish):

1️⃣ Deep Squatting with support: shown throughout this reel, this helps with opening up the top of the pelvis and allows baby to come down the pelvis with ease! My biggest tip for this is to use support from a bed or chair and keep your feet flat on the ground! This will keep your pelvic floor relaxed which is CRUCIAL for birth.

2️⃣ Deep Squatting with weight shifts: this allows you to get comfortable in a deep squat as well as incorporate some yummy hip shifting and movement within the pelvic and hip joint. Again this external rotation of the hips on the pelvis opens up the TOP of the pelvis which is great for baby positioning.

3️⃣ Deep Squatting with diaphragmatic breathing: this allows your pelvic floor to relax, lengthen, and coordinate with your diaphragm. You should feel your pelvic floor move down towards the ground during an inhale and return with an exhale. Some key tips to improve your performance is to limit chest motion and think about expanding your ribs outwards 360 degrees.

4️⃣ Deep Squatting with knee taps: this will focus on improving the mobility of the BOTTOM of your pelvis which is needed when pushing a baby OUT. Hip internal and external rotation allow you to have a more flexible pelvis overall, lending to an easier birth!

📌 SAVE this post and SHARE with your pregnant friends!
👍🏼 LIKE if you want to see more tips on how to birth with ease!

4️⃣ things I did to birth in under 5 hours ⬇️
.
.
🤰 Squatting is a CRUCIAL skill to have in preparing for birth! According to Ina May Gaskin (a birthing guru)... “Squat 300 times a day and you are going to give birth quicker.” So how can you LEVEL UP your squatting game to prepare for a quick and easy birth? Read below for 4️⃣ ways to squat your way to a better birth—from a Pelvic Physical Therapist, natural birther of 3️⃣ kiddos, and fast birther (labor/deliveries clocking in at 5.5 hours, 2.5 hours, and 2 hours from start to finish):

1️⃣ Deep Squatting with support: shown throughout this reel, this helps with opening up the top of the pelvis and allows baby to come down the pelvis with ease! My biggest tip for this is to use support from a bed or chair and keep your feet flat on the ground! This will keep your pelvic floor relaxed which is CRUCIAL for birth.

2️⃣ Deep Squatting with weight shifts: this allows you to get comfortable in a deep squat as well as incorporate some yummy hip shifting and movement within the pelvic and hip joint. Again this external rotation of the hips on the pelvis opens up the TOP of the pelvis which is great for baby positioning.

3️⃣ Deep Squatting with diaphragmatic breathing: this allows your pelvic floor to relax, lengthen, and coordinate with your diaphragm. You should feel your pelvic floor move down towards the ground during an inhale and return with an exhale. Some key tips to improve your performance is to limit chest motion and think about expanding your ribs outwards 360 degrees.

4️⃣ Deep Squatting with knee taps: this will focus on improving the mobility of the BOTTOM of your pelvis which is needed when pushing a baby OUT. Hip internal and external rotation allow you to have a more flexible pelvis overall, lending to an easier birth!

📌 SAVE this post and SHARE with your pregnant friends!
👍🏼 LIKE if you want to see more tips on how to birth with ease!

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@amandampelvicpt

located inside COM Aquatics & Physical Therapy

3003 North A St. Midland, TX 79705

Mon - Fri: 8am - 6pm

Saturday: Closed

Sunday: Closed

432-618-9952

amoe@comaquatics.com

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