OPTimize Birth

Feeling nervous about giving birth? Not sure where to turn?
Looking for expert advice from a Pelvic Health Specialist?

We created a comprehensive, online, self-paced course so you don’t have to settle for an outdated birth class. Rather, invest in your pelvic health and opt to learn the latest, evidence-based research around pregnancy supports and birthing strategies.
This course is tailored for all pregnant mamas,
whether planning to birth at home, a birth center, or the hospital.

The last thing you want to be worrying about postpartum is vaginal trauma or cesarean complications.
Set yourself up for an easier recovery - opt for your pelvic health, OPTimize your Birth, opt in.

What’s inside

  • Studies show that your level of comfort going into birth can affect your birth outcomes.

    In this course you will learn ways to prepare your body for birth and lessen likelihood of significant tearing or postpartum complications like diastasis recti.

    We will walk you through best birthing positions (with or without epidural) for each stage of labor.

    We will teach you how to push effectively without increasing your risk of significant tearing (FYI: most hopsitals coach pushing in a way that puts excessive pressure through your pelivic floor and contributes to tearing).

    We also teach you how and when to start perineal massage to reduce your risk of tearing.

    At the end of this course, you will have a greater understanding of pregnancy, labor and birth - and most importantly you will go into birth feeling more prepared and empowered.

  • This course includes bonus material to help you prepare for the plethora of changes that occur immediately postpartum.

    Challenging postpartum moments leave mamas wondering, “why did no one tell me?“ So we’re not only talking about it, but giving you actionable steps to prepare. This section will broaden your understanding of the hormonal, physical, and psychosocial changes that often occur, teach you how to implement best practices to optimize your sleep, engage in meaningful conversations with your partner to align on expectations, and bolster your social supports.

  • You will gain access to 100+ exercise videos with detailed cueing and modifications, broken down by trimester. These exercises will target your mobility, pelvic floor, hip strength, core strength and postural muscles.

    All to prevent or relieve pregnancy-related pain, prepare your body for birth and build your foundational core strength to ease your postpartum recovery.

What you’ll get

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    Learn about your anatomy “down there”, how to effectively kegel and engage your deep core (psst - most people don’t do these right), and how your body changes during pregnancy.

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    Guided pushing practice for an effective and smooth delivery - to reduce your risk of tearing and prevent other postpartum complications like hemorrhoids, prolapse, and incontinence.

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    Access to 100+ exercises broken down by trimester with detailed cueing and modifications so it’s like you have a physical therapist and personal trainer guiding you through each one.

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    Safely meet your fitness goals through pregnancy, OPTimize your physical fitness for birth, and set yourself up for an easier postpartum recovery.

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    Step-by-step instructions on perineal massage (and why you should be doing it) and birthing positions that decrease stress on the pelvic floor.

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    A framework for creating your customized birth plan including talking points for your birthing provider, so you can go into labor feeling confident, empowered, and at ease.

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Testimonials.

  • “Highly recommend this course for anyone who wants to prepare for birth and take preventive measures to promote pelvic floor health! I was nervous for birth because I had to be induced and I know that can increase risk of needing a c-section - but this course gave me concrete strategies to implement during labor that were effective! I couldn’t get an epidural until they had administered pitocin and I was having contractions without any breaks for 2 hours straight, so I used the labor positions in the course and it helped me manage pain and continue progressing through labor. I only pushed for 25 minutes, and my nurse commented on my pushing ability, asking if I’d seen a pelvic floor PT :) Ultimately, I was able to have a vaginal birth like I wanted and that’s really all I could ask for!”

    Dana F.

  • “OPT for Mama's OPTimize birth course was a huge game changer for me!! It gave me the resources and confidence to have a natural unmedicated birth at a hospital - although it's also a great course for mom's planning to use an epidural. The course covers the following topics: pelvic floor anatomy, Kegels, breathing techniques, exercise, phases of labor, birthing positions, pushing, creating a birthing plan, and perineal massage. I bought the course while in my second trimester, but I would recommend purchasing at the end of your first trimester and slowly going through the topics at your own pace. The exercise resource library, which I frequently referred to throughout pregnancy, provides exercises and stretches that are ideal for each trimester. My favorite topics in the course included the birthing positions and the pushing phase. In labor, I used several positions I learned about in the course, which provided amazing pain relief and gave me a sense of control over my labor. The pushing section taught me proper pushing techniques to avoid significant tearing for a faster postpartum recovery. Furthermore, you get lifetime access to the course and can text the course instructors questions! The course instructors - Amanda and Rachel - are delightful and incredibly knowledgeable woman that embody the essence of woman empowerment. I'm incredibly thankful for all the information and support I have received through the OPTimize birth course and @optformama content - without it, I know I would not have had as positive and wonderful of a birth experience!!”

    Mary H.

  • “I am so glad I did this program beacuse I feel like it made a difference. I got an epidural alhough since I was prgoressing fast it only partilaly worked but that was okay becuse it took the harsh edge off but I could still feel the contractions and control my breathing and relax my pelvic floor. It felt very empowering. Only had to do 4 sets of pushing and he was here at 11:46pm! Post labor and delivery I feel better than I did with my first two!”

    Anna R.

  • “I definitely learned new things. I appreciated that it challenged me to think critically about my mental, social, and emotional health. It's very evident that every aspect of the course was supported by experience and research."

    Jessica A.

  • “It was a huge part of my birth story and helped me feel prepared and less anxious as the due date approached, particularly with labor positions and breathing techniques. I highly recommend for anyone preparing for labor or postpartum.”

    Leigh D.

  • "The preparation for birth videos were a true game-changer for my pregnancy journey! The content is comprehensive, covering everything from exercises, products to help during pregnancy, birth planning, labor, and so much more. The lessons were incredibly knowledgeable, and I loved the manageable, bite-sized information. I highly recommend this course for anyone who wants to improve their pregnancy journey!"

    Lauren D.

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Meet your instructors

✳

Meet your instructors ✳

Dr. Amanda Welter, DPT

Rachel Heidling, OTR/L

Co-created by your very own Pelvic Health Physical Therapist and an Infant Occupational Therapist.

Amanda has her Doctorate in Physical Therapy and has undergone extensive Pelvic Health Training through the Herman and Wallace Institute with a special focus on pregnancy and postpartum rehabilitation.

Rachel has her Master’s in Occupational Therapy and is a mother of two. She received postpartum rehabilitation from Amanda after undergoing her own pelvic floor trauma due to use of poor pushing techniques. She had a much better experience the second time around with NO tearing, urinary leakage or pain postpartum.

We are on a mission to better support women during pregnancy and birth - so you enter birth feeling empowered, strong and capable.

What makes our course so special? We combine the lens of Physical and Occupational Therapy to offer the most robust and comprehensive Birth Preparation Course to date.

OPTimize Your Birth

OPTimize Your Birth

OPTimize Birth
$199.00
One time

Co-created by a pelvic health physical therapist and a pediatric occupational therapist to help you support your body through pregnancy, optimize your birth, and prevent postpartum complications like significant tearing, diastasis recti, and prolapse. Included: exercises, optimal pushing technique, and strategies to prepare for birth and relieve common pregnancy-related pains.

✓ Unlimited lifetime access
✓ Exercise library: 100+ exercises broken down by tri.
✓ Unlimited Texting Support with our Pelvic Health PT
✓ 20% off 1:1 virtual sessions with our Pelvic Health PT
✓ Bonus: prep for psychosocial changes of 4th tri.

✺ Frequently asked questions ✺

  • We recommend starting the course in your first or second trimester so you can give yourself plenty of time to work through the material and get started with our 1st trimester exercises.

    However, many don’t start until their third trimester and still find the course very valuable. Plus, many of the exercises in the library from 1st and 2nd trimester will be useful postpartum once you are cleared for exercise.

  • The content section of the course should be safe for every pregnancy, however you want to check with your birthing provider before starting perineal massage.

    For the exercise library: you always want to check with your birthing proivder first, but should be safe for pregnancies without complications.

    If you do have clearance to exercise, the exercises in this course were specifically designed for each stage of your pregnancy therefore they are appropriate and safe to do up until birth.

    If you don’t have clearance to exercise, the course content is still safe and relevant to optimize pelvic floor function.

    If you have exercise restrictions or are on light-duty, we recommend contacting us before starting the exercise library to ensure it is safe for your condition.

  • Yes - there will be sections you can skip over such as the pushing practice and perineal massage.

    However, you can still garner a lot of helpful tips like learning how to correctly engage your pelvic floor to support your pregnancy and prepare for postpartum (hint: your pelvic floor is NOT spared when you have a cesarean). Plus, utilizing the exercise library will help prepare your body for an easier cesaren recovery.

  • Yes! We have many clients who had a not-so-fun birth/postpartum the first time around and wish they would have better prepared. These clients unaminously tell us the second birth was a better experience and typically have better outcomes after taking this course.

  • Not in the slightest. Most hospitals do not teach you how to push effectively without harming your pelvic floor. In fact, most don't even touch on the pelvic floor or the impacts birth will have on your pelvic floor postpartum. This course also includes guided exercises you can do throughout your pregnancy to better prepare you for birth/postpartum and