4TFM Blog
Your #1 free resource in strengthening your mind and body during and after pregnancy.
5 Birth Ball Exercises to get Stronger During your Pregnancy
5 daily moves from our Birth Ball Basics Clinic to prepare you for your labor and birth!
Everything you ever wanted to know about Peanut balls and more!
Here are a few ways to use the peanut ball in labor to fascinate labor progression and comfort in labor. If you are a doula or having a baby, you should read this blog!
Thinking about hiring a doula? Here's the How and Why of Doula Care
There are so many thinks to think about now that you are pregnant. One of them is pregnancy and labor support. Read on for tips about doulas and how to find the right match for you. Sign up for your free How to Hire a Doula Guide
Do I have to have a cervical exam in labor?
Did you have a cervical exam in labor? Does it have to be done? Do I have a choice? Read on for some reason why you might or might not choose to have a cervical…
My water broke! Now what?
Did your water just break? Or was that urine? Now what do you do? Do you need to go straight to the hospital? Should you call your care provider? Read on for more info…
Preventing Hip Injuries in Birth
This is one for moms, doulas, and all birth workers!
Does your hip hurt after you pushed your baby out? Did someone “help” you by pushing your legs back for you? OR! If you are getting ready to have your baby, this may be the source of your pain!
Delayed Cord Clamping
Have you heard about Delayed Cord Clamping (DCC)? You may be wondering what the big deal is. After all, the baby is born… so, let’s cut that cord! But wait just a minute.. or maybe even three minutes! There is increasing evidence to support the trend of delaying the cutting of the cord immediately after birth and here is why…
5 Things for Pubic Joint Pain
Ouch! Do you struggle with that pain in the pubic joint during pregnancy or know someone who does? Here are 5 things that may be of help to them.
10 Tips for Doulas and Birth Partners
10 tips for Doulas and Birth Partners to shine and provide better support.
Stroll Her Strong™ | Lower and Upper Body Burnout
8 exercises to kick your backside and get a great sweat on. Suitable for pregnant and postpartum moms. Pop your little one in the stroller and move your body!
Stroll Her Strong™: Baby Bumps, Booties, and Legs
Working out during your pregnancy is a perfect way to prep for your labor and birth. If you have siblings in tow, here is a great Stroll Her Strong™ workout for any expectant mother!
Delving into the World of Perineal Tearing
“I just remember my care provider saying the degree of tear...But none of this was really EXPLAINED to me”. Did you have a 3rd or 4 th degree tear during your birth? Guest Blogger, Anne Homan delves deeper into this topic.
First 10 Days of Your Postpartum Journey: Tips and a Journal for You
There’s a lot to remember in those first days of your postpartum journey. These tips, videos, and a handy download will help you keep things straight!
Tips to blow up your birth ball
Do you hate inflating that ball with those cheap foot pumps. Does it take you forever? Try these tips to speed up the process!
Vocalizing in Labor - Which vowel is best for birth?
Did you know that there is a connection between your vocal cords and your pelvic floor? The pitch of your labor sounds can make a huge difference on the energy direction of your birth. Read on for more on this!