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

06/05/2026

If you feel heaviness or pressure in your pelvic area during workouts — (even if you’ve never had kids!) - here’s why.

First of all, This is way more common than people think.

It usually means you’re not managing pressure well during exercise.

If you’re holding your breath, bearing down to create core stability, or mis-coordinating your pelvic floor during exercise…
you’re sending pressure downward, which is creating the sensation of heaviness, pressure, or sometimes even bulging.

So the fix is to: 
- exhale during the hardest part of the lift.
Think: blow out as you stand up from a squat or deadlift.
- gentle lift (kegel) as you exhale
- don’t overgrip! We don’t need pelvic floor clenched the whole time. We also want a relaxation and lengthen of pelvic floor during exercising. This allows us to get a recoil and contraction at the right time to support pelvic organs and combat the feeling of heaviness.

Give these tips a try and let me know how your next workout feels. I offer both remote and in-person pelvic health PT if you’re ready for individualized help.

06/03/2026

If you’re hypermobile and feel like you’re constantly running into things… (hello, clumsy!)

Here are 5 exercises to improve your proprioception:
(AKA: your body’s ability to tell where it is in space)

1. Single leg stance - progress to around the world.
2. Bottoms up hold - progress to a press
3. Scapular protraction - exercises such as a push-up plus or band resisted punch can help retrain shoulder blade proprioception, which is important for supporting the neck and shoulders.
4. Overhead press with wall support
5. Single leg deadlift
6. And with all other exercises you’re doing - exercise through mid-range of motion, slow and controlled.

Like and follow for more advice from a Doctor of Physical Therapist on exercising with hypermobility!

Are joint noises such as popping and cracking bad for you? popping joints are super common—And doesn’t mean something is...
06/01/2026

Are joint noises such as popping and cracking bad for you?

popping joints are super common—
And doesn’t mean something is wrong. Popping and cracking comes from a change in joint pressure, not from injury.
If you have no pain in your crunchy knees, there’s no need for worry.

Joints have synovial fluid, which is basically joint lubricant.
When we move, gas bubbles can form and collapse creating the “popping” sensation you feel.

Joint popping, cracking, etc can also come from changes in cartilage that often occur with aging or injury.
However, exercise can be a helpful tool in keeping cartilage and surrounding muscles strong to protect joints.
Our connective tissue gets STRONGER with exercise, so don’t let joint noises deter you (but if you’re worried, get a medical professional to check out your form and answer your questions!)

Basically - if you have no pain, don’t worry too much about noisy joints.
If you have pain associated with joint sounds, then it can be helpful to get other issues screened out, especially with acute pain.

Let me know your questions in the comments!

05/29/2026

Do you leak a little after you finish p*eing?
Here’s why:

1. Urine is getting trapped in the urethra. This can happen for a few reasons, including:
- Pelvic floor not fully relaxing → then not recoiling properly
- Positioning on the toilet (if you’re hovering because you’re in a public bathroom = big culprit)
- Tissue integrity is affected which can happen from changing hormones (such as lower estrogen levels) or prolapse
- You’re a power p*e-er. AKA you’re rushing and possibly breath-holding to force urine out.

So here’s how we improve post-void dribbling:
1. First of all, get into a position that helps the body relax, and puts the bladder in a better position. Sit all the way down (so no hovering!) and lean forward. Elevating the feet can be helpful.
2. Use an inhale to help pelvic floor relax, rather than bracing or breath-holding.
3. Don’t rush. At the end of urination, you can try forward/backward or side-to-side rocks for 5-10 seconds, then try emptying one more time to make sure the urethra has cleared.
4. If you’re in peri-menopause or menopause, consider using a vaginal estrogen cream with doctor consent to help with tissue integrity.

It’s not just about weak pelvic floor muscles - post void dribbling often is more a result of pelvic floor tightness and poor timing.

Want help improving your pelvic health with exercise? DM “pelvic help” for a free consult. I offer both virtual and in-person coaching options.

05/27/2026

POV: you’re hypermobile and your traps take over in every exercise 👀

How do we fix this?
1. Work on scapular control and mid-back stability. Exercises like a push-up plus, rows, and shoulder external/internal rotation are a great place to start.
2. Working on breathing. Traps are part of the compensation breathing muscles when we aren’t getting a good diaphragmatic breath. If you’re a chronic chest breather from stress, your traps are trying to pull the weight your diaphragm isn’t doing!
3. Our core strength impacts shoulder and neck position and control. Exercises like bird-dog and dead bugs are great to work on both core strength and upper body control.
4. Perform movements slow, so you can watch for guarding and compensation.
5. Exhale as you perform the hardest part of the lift. It will help engage your core correctly.
6. Working a muscle can help us actually gain back motor control and release it. Perform shoulder shrugs with a focus on slow lowering.

Want help exercising with hypermobility? I offer both virtual and in-person PT. Reach out for a free consult, link in bio.

With 11 years of combined experience in the fitness industry and as a Doctor of Physical Therapist, I’ve helped hundreds...
05/25/2026

With 11 years of combined experience in the fitness industry and as a Doctor of Physical Therapist, I’ve helped hundreds of clients get out of pain and improve their health.

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.

I offer both virtual and in-person PT options. DM me or click the link in bio!

05/22/2026

Are you hypermobile but your hips always feel tight, despite stretching?

Our nervous system creates tension In our muscles as a response to lack of stability.

So stretching temporarily shuts down the nervous system signaling to create tension in our muscles, which is why it initially feels good…
but then we have a rebound in tightness that sometimes feels even worse.

This is why I love active mobility exercises such as - hip airplanes and worlds greatest stretch - to actively lengthen, and then following them up with strength training to build stability.

This will help your nervous system actually release that constant feeling of tightness, because we’re building back length AND stability. It also helps train proprioception, so your body has a better understanding of where your joints are.

A feeling of “tightness” can also be neural tension (another topic!) which nerve glides can really help with.

If you’re ready for personalized help, I offer both virtual and in person PT - link in bio.

05/15/2026

If you’re hypermobile with neck pain?

here are 4 exercises to add to your daily routine:

1. Chin tucks.
- Think 25% intensity (it’s not a huge range of motion to end range!) and progress from laying down, to seated, to quadruped.
- If this feels aggravating, stop! and instead place your tongue on roof of mouth to gently engage deep neck stabilizers during other upper body exercises.

2. Suboccipital ball release.
- This helps work on trigger points in the muscles that can radiate into headaches. Follow up with gentle non-painful exercise.

Shoulder and thoracic function are closely related to neck function.
3. For thoracic, A row variation such as shoulder blade squeezes or a Theraband row, and mobility work for the thoracic spine such as a seated cat cow or open book.

4. For the shoulder, a banded overhead press through mid range. You can use a wall for feedback and support.

Want help with a personalized program to eliminate neck pain? DM me “neck pain” for a free virtual consult.

05/13/2026

Do you feel like you have to p*e all the time but barely anything comes out?
Here’s what’s actually going on.

This is often a mix of:
* Pelvic floor tension (tight muscles). This can lead to overactive pelvic nerves and signaling

* Bladder sensitivity. Your bladder sends inappropriately strong signals for very little stretch of the bladder wall

* Incomplete relaxation when p*eing. This leads to never fully emptying your bladder. We always have a little bit of urine left, but pelvic floor tension can leave TOO much in the bladder.

So it’s not a “weak bladder” problem—it’s usually a coordination + tension problem.

Tips to improve urinary urgency and frequency:

1. Breathe right!
Use an inhale to relax your pelvic floor and keep this length as you exhale to urinate. Don’t push!
2. Double voiding (without straining)
* When you’re done p*eing, don’t rush.
* Wait, try rocking your hips forwards/backwards or side to side and then urinate again.
3. Urge suppression�When urgency hits:
* Stop, don’t rush. We don’t want to keep reinforcing to your bladder these overly strong signals.
* Do 3–5 slow breaths.
* Do 10 kegels. contracting pelvic floor helps the bladder muscle relax.
* do 10+ ankle pumps/calf raises. This works because your bladder and calf muscle share the same nerve root - so moving our calf = less strong bladder signaling.
* Then walk calmly to bathroom. Put your brain in charge not your bladder!

Want help improving your pelvic health with exercise? I offer both remote and in-person options. Reach out for a free consult, link in bio.

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Denver, CO

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