Bohan PT & Training, PLLC

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Bohan PT & Training, PLLC

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Virtual coaching services provided by a Doctor of Physical Therapy

I help people transform their physique and get out of pain ✨Hypermobility and pelvic floor specialist ✨

Free consultation:
https://tqt57nvlk37.typeform.com/to/cTLoq8jB

03/16/2026

Do you have pain that goes down your legs? Neural tension in both legs and arms are an issue I commonly see in people with hyper mobility.

Nerve glides help get the nerve moving better through the system to reduce pain. You can do it in a sitting or laying down position.

Sitting: start slumped over. When the leg kicks straight, look up. Flexing your foot will make the nerve glide more intense.

Remember up to the edge of symptoms, not over! We don’t want to irritate the nerve by stretching it too far.

Laying down: hold onto the leg. As you kick the leg towards the ceiling, keep the head down. As you bend the knee, gently lift the head.

***Also something to consider is the glute min trigger point mimics sciatic nerve referral pain.

So a trigger point in your hip could actually be the source of your pain, not your sciatic nerve.

Try rolling out this muscle with a lacrosse ball to see if it helps!

Like and follow for more advice on improving pain and fitness with hypermobility.

03/15/2026

With 11 years of combined experience in the fitness industry and as a Doctor of Physical Therapist, I know what WORKS to get results.

I specialize in hypermobility (hEDS, HSD) and pelvic health issues - I believe ALL women and athletes deserve to feel and move the best they can.

Let’s get you started on an individualized program to finally see results 💪 DM me or click the link in bio!

03/07/2026

Does squatting feel awkward and unbalanced?
Try these 3 hacks:

- Stack ribcage over pelvis and let your torso lean forward.
Staying too upright makes it harder to brace your core and engage your glutes.

- Elevate your heels.
Many people have restricted ankle mobility, which can limit range of motion and shift weight too far forwards/backwards.
Work on dorsiflexion range of motion over time so you don’t have to use the heel lift.

- Break at the knees and hips at the same time.
If knees jut forward first, we’re missing out on good glute engagement. Hips going first can put more strain on the low back.

03/04/2026

Doing Kegels but they are making your pelvic symptoms worse?
- If you’re contracting an already clenched muscle, the pelvic floor won’t be able to functionally recruit correctly to create stability and support for the pelvic organs.
- Kegels on an already tight pelvic floor can also compress irritated pelvic nerves.
- First we need to relax pelvic floor, then work on strengthening. Some good exercises for this:
1. pelvic floor drops with a towel )pelvic floor should recoil with the exhale)
2. Cat/cow
3. Child’s pose with a pillow under belly focusing on diaphragmatic breathing
4. Happy baby
5. Piriformis stretch

Want personalized help? Reach out to the link in the bio for a free consult.

health

03/02/2026

Do you p*e when you cough, sneeze or exercise?
4 tips to stop leakage:

1. Coordinating your Kegel at the right time. For example, perform a Kegel right before you cough or sneeze.
2. During exercise, we don’t want to clench pelvic floor the entire time. Pelvic floor and core should be braced, but we want to have a reflexive recoil and contraction of pelvic floor at the bottom position and during the hardest part of the movement.
ex: kegel with an exhale as we stand up from a squat.

3. In research, strong external rotator and abductor play a supportive role for the pelvic floor. So hip exercises such as clamshells, banded monster/lateral walks, and single leg deadlifts can help train pelvic floor and supporting muscles to reduce leakage symptoms.
4. Pressure management. Exercising with a significant pelvic tilt and ribcage flare can put excess pressure down onto pelvic floor and bladder, making us more likely to leak.

Like and follow for more pelvic floor advice from a doctor of physical therapist 💪

Want more personalized help? DM me “pelvic floor help” for a free 30min consultation.

02/23/2026

Do you practice kegels for a stronger pelvic floor but issues like leakage and pain won’t get better… and are even getting worse?
Your problem isn’t weakness.
It’s a tightness and coordination issue.

We need to be able to fully contract and relax our pelvic floors to create strength. If your pelvic floor is constantly contracted, it can’t recoil correctly to support our pelvic organs and stop issues like leakage.

First we work on lengthening and relaxing.
Then we can work on strengthening and coordinating.

Want help dealing with issues like urinary leakage and pelvic pain? DM me “pelvic” for a free consult!

Address

Denver, CO

Website

https://bohanpttraining.netlify.app/

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