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

Love seeing my clients win! If you struggle with getting injured every time you start exercising… you’re not alone. You...
06/22/2026

Love seeing my clients win! If you struggle with getting injured every time you start exercising… you’re not alone.

You know you need to exercise… but whenever you do it starts you at square one.

Strength training with the RIGHT program and guidance can make a huge difference. This was also me for years!

Especially if you’re hyper mobile, it can feel like a constant battle.

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

06/19/2026

Are you hypermobile and feel the need to stretch out tight muscles?
Your “tight” muscles may actually be weakness.

Passive stretching has its time and place, but is often over-utilized.
Because muscles often tighten up to compensate for weakness and lack of stability.
So your body is creating tension for protection.

Instead of only stretching, Try:
* controlled strengthening
* deep core work
* Lumbopelvic strengthening
* slow tempo exercises
* breath work

Sometimes “tightness” is your nervous system asking for stability.

Like and follow for more advice on exercising with hypermobility!

06/17/2026

Why does intimacy and s3x hurt? (Advice from a Pelvic Health PT!)

First of all, Painful s*x isn’t something you have to ‘just live with’, even if you’ve had a baby.
And yes, I am talking to men too.
This can happen for multiple reasons such as:
- muscle tension,
- scar tissue,
- hormonal changes,
- Nerve issues,
- Over-sensitization of the area and guarding habits.

The answer isn’t to ‘just relax.’ All these reasons have solutions to them.
Whether it’s working on the pelvic floor tightness and nerve issues with a pelvic floor PT, or re-balancing your hormones with a qualified doctor.
Even if you don’t have pain with intimacy, giving attention and care to our pelvic floor could improve your s3x life!

Some exercises to get you started include:
(These help with pelvic floor relaxation)
- Happy baby
- Childs pose
- Piriformis stretch
- Diaphragmatic breathing
- Open book

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

“I’m doing all these exercises to make progress in physical therapy. But how much do I need to do to KEEP the results? D...
06/15/2026

“I’m doing all these exercises to make progress in physical therapy. But how much do I need to do to KEEP the results?

Do I have to do this the rest of my life??”

Many of my patients wonder if they have to keep up the same workload to keep the results - and this can feel daunting.

It is SO important to be consistent with your exercise routine in the beginning to re-gain motor control, strength, and get pain intensity down.

However, once we’ve achieved what we’re trying to build up (strength, control etc.), it only takes a 1/3 of the volume to GAIN as it does to MAINTAIN those results.

So the good news is, when life is busy and you don’t have the time or energy bank - remember you can just do a little bit to keep those results!

If we completely stop, our bodies have no reason to keep the results. But doing a little, can go a long ways.

Other questions? Let me know in the comments or DMs!

06/10/2026

If you’re hypermobile and your lower back hurts during ab workouts, (but you feel NOTHING in your abs!)
Here’s how to improve it.

First, we want to set up the abs for success to activate correctly during core exercises. 
Exhale first
bring your ribs down
and lightly tuck your pelvis (neutral position) so they’re stacked. Now try your core exercise without losing that position.

If we’re in a rib flare, keeping the abs in this overstretched position inhibits them. Dropping the rib cage down puts them into a mechanically more optimal position to be able to activate the core correctly.
This also helps direct our intrabominal pressure to the right places.

Our bodies also respond well to tactile feedback, so you can put your hands above the hip bones to feel and help the deep core activate during exercises like a deadbug.

Did you like this video? Share it with someone you think would benefit!

Congrats to Jacob and Jordan, and thanks for an amazing reason to visit Portugal!!Only downside is now I need to go back...
06/08/2026

Congrats to Jacob and Jordan, and thanks for an amazing reason to visit Portugal!!
Only downside is now I need to go back ❤️😄

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 peeing?
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 pee-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.

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Denver, CO

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