If your pelvic prep for birth is only breathing, mobility, and maybe a little perineal massage...you’re likely missing part of the picture.

Pelvic prep matters, but it’s about so much more than stretching and relaxing. Yes, you need to learn how to release your pelvic floor. You also need to build a pelvic floor that is strong, resilient, and able to adapt. That means training both ends of the spectrum: contraction and relaxation.

Why I’m a big believer in strength training in pregnancy

Research supports it. Pelvic floor muscle training during pregnancy lowers the risk of urinary incontinence, both during pregnancy and after birth. Major organizations like ACOG also encourage regular exercise, including resistance training, for most healthy pregnancies. Strength work builds the capacity to handle the physical demands of pregnancy, birth, and caring for a baby.

The WHY behind the movement

I want you to understand why we do what we do, not just follow a list of exercises. Birth is dynamic, and position changes can change the space available in your pelvis:

• Externally rotated hips → help create room at the top of the pelvis (inlet)
• Internally rotated hips → help create room at the bottom of the pelvis (outlet)
• Creating space in the back of the pelvis → supports baby’s rotation and descent
• Unlevel pelvis positions → create room in the mid-pelvis

When you understand these principles, you and your birth team can use movement and position changes with confidence, no matter how your labor unfolds.

Prep for the realities of birth, too

Good pelvic prep also covers what no one likes to talk about:

• Perineal tearing. Most people who give birth vaginally experience some degree of tearing, and many tears are minor. Perineal massage in late pregnancy (starting around 35 weeks) may reduce the risk of more significant trauma, particularly for first-time birthers. We’ll talk through what’s normal, what to expect, and how to advocate for yourself.
• Healing in postpartum. Knowing how to care for your tissues in the early weeks makes a real difference in your recovery.
• Your pelvic floor WILL be different after birth. Pregnancy alone changes the pelvic floor, and birth adds to that. Knowing which changes are expected, which are common but not something to just live with (like leaking or pelvic heaviness), and how to rebuild strength is a key part of your postpartum plan.

🖤 Black Friday Announcement 🖤

For a limited time, save $33 on my Empowered Pregnancy Program, a fully digital birth prep course combined with a fitness program and nutrition support. It’s everything you need for a healthy pregnancy, an empowered birth, and a smooth postpartum.

What’s included:

• Birth education + prep course (resources you keep)
• Templated fitness + mobility program
• Pelvic prep throughout
• Nutrition resources
• Postpartum education (vaginal or cesarean specific)
• Postpartum early rehab program
• Resources to educate you and your birth support team
• Direct support from me via the app
• Weekly check-ins

9 months of access, from prenatal through postpartum.​
​$697$657 with the code "EMPOWER40", valid through December 1st.

​Claim the Black Friday Offer or book a free discovery call if you’d like to talk it through first.

Have questions? Reply to this email. I’m always happy to help.

With peace and love,

Dr. Ellyn Halley, DC, Doula, Coach
​Doc Halley Solutions​

Follow me on Instagram + TikTok for more content - ellynhalley.dc

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In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!

If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support.

Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:

**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.