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

05/01/2026

Are you hyper mobile and deal with pelvic floor issues like leakage, urgency and pelvic pain?

Heres Why hypermobility and pelvic floor issues often show up together ⬇️

When joints are unstable, your body often creates tension for protection — which includes the pelvic floor to help create stability in the pelvis.

So you might think your pelvic floor is “weak,” when in reality it’s overworking to stabilize you, which leads to excessive tension.

That’s why the solution usually isn’t Kegels — we have to work on getting the pelvic floor to relax to restore full range of motion. We also need to improve hip strength, core coordination, breathing, and nervous system safety.

3 exercises to get you started are:
1. Happy baby with deep breathing
2. Glute work such as bridges and lateral band walks coordinated with the breath
3. Hinging movements such as a b stance deadlift. Really focus on sitting back into your hips to open up posterior chain. Use a hand or wall support to help with proprioception.

Like and follow for more fitness advice on training with hypermobility 🧘‍♀️

Want personalized help? Reach out for a free consult, link in bio!

04/29/2026

In this episode of podcast, Dr. Bluestein and I discussed myofascial pain, the important of strength training and all things pelvic health.

So what is myofascial pain? Well, the location of pain isn’t always the problem spot.

Certain muscles, when angry or dysfunctional, can refer pain to other areas of the body. As a physical therapist, here are some common muscles I see causing myofascial pain:

- The supraspinatus/infraspinatus (some of our rotator cuff muscles) sits on the back of our shoulder blade but can refer pain down the arm.

- The glute minimus muscle up in our hip refers pain in a pattern very similar to sciatica.

This is part of the reason why evaluating and treating the whole body can be important for pain relief and long term results.

Questions? Let me know in the comments!

To finish off the list of supplements worth your time and money…The first two were:1. Creatine2. MagnesiumThe final 3 ma...
04/28/2026

To finish off the list of supplements worth your time and money…

The first two were:
1. Creatine
2. Magnesium

The final 3 many people benefit from are:
1. Vitamin D
2. B complex
3. Electrolytes

Everyone is unique, so it’s important to work with your doc or trained practitioner for what YOU need. But these are a great place to start for many of my folks with hypermobility!

Let me know your questions in the comments, and share with someone you think would benefit!

04/24/2026

Do you feel constant tightness even though you are hypermobile? Here’s why:

Hypermobility doesn’t mean your muscles are relaxed. It means your joints have extra mobility, and there can be other changes to connective tissue such as ligaments and tendons.

Hypermobile joints and tendons are mechanically less efficient at transmitting force - and so muscles have to pick up the slack for creating stability and force production.

This means muscles can get fatigued and overworked, leading to that tightness feeling.

I often see as a coach fascia also tries to help compensate by stiffening more, which can further contribute to feelings of tightness and pain.

What’s the solution?
Working on endurance and strength training for the muscles in the right quantity, as well as the right amount of loading on connective tissue to help it remodel to become stronger and more resilient.

We just have to be mindful of our total exercise volume and exercise selection to not make drastic jumps.

A little routine to get you started can include:
- Glute bridges (progress to a pause squat through mid-range of motion)
- deadbug (advance to bear crawl variations if the wrists can tolerate weight bearing)
- Theraband row (progress to dumbbell row variations)

Want help getting into a good exercise routine, but not sure where to start?

Reach out for a free consult in my bio.

Why bendy bodies struggle with proprioception (For those of us constantly running to the kitchen counter!)Proprioception...
04/20/2026

Why bendy bodies struggle with proprioception (For those of us constantly running to the kitchen counter!)

Proprioception =
Our bodies ability to tell where it is in space without looking.
Good proprioception = smooth, coordinated movements
Reduced proprioception = issues with stability, running into objects, clumsiness, misjudging force, poor balance, etc

How does our body know joint positioning?
Inside every joint capsule are mechanoreceptors (sensors) that detect:
* joint angle
* pressure
* Touch
* Vibration
* load
* speed
* stretch
They are constantly communicating info with our brain about our joints.

With laxity in hypermobile joints, these signals aren’t as clear.
Instead of clarity in joint position, your brain gets an “estimation”
This leads to compensation, which can look like:
* stiffness and bracing in muscles
* locking joints (end range = more clear signals. Mid-range = blurry signals)
* Easily fatigued
* Reduced motor control and jerky movements
* Breath-holding
* Feeling unstable despite stiffness
* Over-reliant on vision for body awareness (are you extra uncoordinated at night or when you’re carrying things like laundry?)

Yes, you CAN improve proprioception!
- slow, controlled movements
- Work in mid-range
- Some specific balance and eyes-closed work
- Integrate the breath and deep core exercises
this helps strengthen and bring clarity to the signaling going to our brain.
So improving clarity of the data between our joints and brain = More stability = calmer nervous system

Like and follow for more advice on living with hypermobility. Want individualized help? Reach out for a free consult, link in my bio!

04/17/2026

If you’re hypermobile and tired of getting injured every time you get back into a workout routine, stop making these mistakes ⬇️

1. Doing too much too soon. This is the MAIN reason I see people get injured - your tissue needs to be slowly introduced to load. Many of my clients I start in the gym 1-2 days/week with 2 sets of a 4-5 exercises. That’s all many people need to see positive changes while reducing injury risk.
2. Hanging out on locked joints and using big uncontrolled ranges of motion. I have all my clients cut the last 10-25% of movement off so we don’t end up working into unsupported joints. Once we build better proprioception and control, then we can increase the range of motion.
3. Fuel your body. If you’ve never tracked your protein or calories, chances are you’re under eating for recovery. You can have the best workout program In the world but if you don’t have the protein and calories to recover, you’re going to end up injured. I’ve seen nutrition change how often clients feel dislocations happen, it’s a powerful tool worth tracking.

Like and follow for more advice on training with hypermobility!

04/15/2026

Here’s your Your 5-10min pelvic floor reset if you’re dealing with leakage or pelvic pain.

This routine first helps relax the pelvic muscles, so we can use them to their full capacity.
Constantly gripping pelvic floor can contribute as much to leakage and pain as weakness!
Then we go into motor control/strengthening exercises.
�1. Diaphragmatic breathing
- we want a 360 breath into our sides, belly and back.
- Get the breath out of your shoulders and into your ribcage.
�2. Mobilize and stretch
- two good ones to start with are happy baby and adductor rock backs
- our hips, low back and pelvic floor are really closely connected - so hip mobility and stretching can significantly improve pelvic floor function

3. Glute work with internal rotation of our hips.
- strong glutes = a strong pelvic floor, and the internal rotation (toes pointed in position) can help open up the pelvis for good pelvic floor length and strength.
- ex: a bridge with toes in, B stance deadlift with rotation. �- This trains coordination, not just clenching to compensate for symptoms.

Save this and try it daily (less than 10min needed!), and let me know how you feel!

Want custom help with pelvic health issues? Reach out for a free consult, link in bio.

It can be hard to know which supplements are worth your time and money. The best supplement is FIRST filling in nutrient...
04/14/2026

It can be hard to know which supplements are worth your time and money. The best supplement is FIRST filling in nutrient/vitamin gaps.

Two supplements I tell the majority of my clients to try:

1. Creatine
- muscle, strength and cognitive benefits

2. Magnesium
- sleep quality, stress and mood management, muscle and bone health, constipation and more

Many of my hypermobile clients (including myself!) benefit from daily supplementation of these. Stay tuned for part 2!

04/08/2026

Does lifting heavy cause you to leak?

We generally want to pair an exhale with heavy lifting to help coordinate the pelvic floor, breath and core muscles.

But when we get above 85% of our 1 rep max (5 reps or less), breath-holding (aka valsalva maneuver) kicks in to help with core stability.

A helpful cue to think about core bracing with really heavy lifting is “blow before you go”.
Set up yourself up with a good pelvic and ribcage stack ➡️ take a 360 breath into your sides and back, not just your belly ➡️ and purse your lips like you’re blowing through a straw. You can even do a short quick exhale to help activate transverse abdominus.

This will help activate your pelvic floor with your core muscles to better regulate intra-abdominal pressure to reduce the likelihood of leaking.

Valsalva is used during heavy lifting, so think sets of 5 or less reps, when lifting heavy furniture, etc.
Otherwise I want you exhaling on exertion and not breath-holding! (This is much healthier for pelvic floor).

Questions about lifting for pelvic health? Let me know!

Living with hypermobility (including hEDS, HSD) can involve more than just loose joints. Connective tissue exists EVERYW...
04/07/2026

Living with hypermobility (including hEDS, HSD) can involve more than just loose joints.

Connective tissue exists EVERYWHERE in the body, and so many other systems can be impacted - like gut health and the nervous system.

Managing all symptoms = better quality of life, energy levels, and less inflammation.

So how do we reduce symptoms of some of these comorbities? Start here:

* Eat smaller, more frequent meals if big meals make you feel worse
* Make sure you’re getting enough fiber (20+g) and protein (70+g) to help with gut health and building blocks for your connective tissue
* If you have symptoms of food intolerances or SIBO, consider working with a professional to help make dietary changes to address. Good gut health = less inflammation = less pain and better energy.
* Avoid extreme heat/cold and high histamine foods to reduce MCAS symptoms
* consider using a H1 or H2 blocker for MCAS
* Add salt + fluids to support blood pressure (6-10g of salt and 2-3L of fluid/day)
* Strength train 2–4x/week to improve vascular support, and improve muscle tone to reduce fatigue and POTS symptoms. Exercise also helps us re-regulate the nervous system.
* Focus on down-regulation daily (breathing, making time for a favorite hobby, journaling, etc.) to reduce dysautonomia symptoms.

Like and follow for more advice on training and living with hypermobility!

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