💪Urine The Know💪 Drop EXERCISE and I will send your my favorite pelvic floor chair exercises. 1. Starting Position: • Stand facing away from a bench or elevated surface, about two feet away. 2. Lunge Position: • Place one foot behind you on the bench or elevated surface. The top of your foot should be resting on it. • The front foot should be positioned far enough away from the bench that, when you lower your body, your knee is directly above your ankle. 3. Body Alignment: • Keep your chest up

Did you know research shows perineal massage starting at 34 WEEKS can help reduce the risk of perineal tearing during delivery!🤰🏼YES! It’s important to do before and during labor to help decrease risk of tearing! ⬇️⬇️⬇️START at 34 weeks of pregnancy. Perform once a day, every other day, or every 2-4 days for at least 1-3 min or 3-5 min and up to 8-10 min! Everyone’s frequency and duration will differ depending on their body and situation (More doesn’t equal better!) so if you are unsure about