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

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!

04/04/2026

If you’re hypermobile but feel the need to stretch out tight muscles - static stretching is usually not the answer.

In research, mobility and strength training are as effective as static stretching for improving muscle length and tone - but active exercise also teaches us motor control.

So instead of holding a trap stretch or a hamstring stretch that feels great in the moment… but then extra tight later; we want to work the muscle.�THIS is how we get muscles to change their resting tone in the long run.

So instead of stretching more, try this:
1. Start adding slow, controlled strength work (for example slow controlled RDLs for hamstrings or shoulder shrugs for traps). A tight muscle is often a weak one.
2. At first train in mid-range, and once motor control and proprioception (joint positioning) is locked in then work on bigger ranges of motion.
3. Focus on exhaling during the hardest part of the exercise to help coordinate all the working muscles together appropriately.

If stretching always ‘works’ but the tightness comes right back… this is your sign to start training differently.

Follow for more hypermobility-friendly strength tips.

03/27/2026

Does your hip or low back pop when you do a deadbug? For those of us with hypermobile bodies, this is a common stability problem.

A few cues to try to ❌ popping:
- Pull your ribcage down. If our ribcage is flared open, it’s going to be harder to recruit our deep core muscles.
- Use a pursed exhale to help activate transverse abdominus like we’re bracing for a punch.
- Our low back doesn’t need to be pushed into the ground, but the goal is to keep it from moving up or down as we lower the leg.
- If needed, adjust how low you lower the leg to keep core stability.
- You can either use your hands on your lower abdomen to help monitor your bracing, or you can use your hands on a box behind you to help maintain core stability. Keep your hands pushing into the box the whole movement.

Give these tips a try and let me know how dead bugs feel!

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