Pelvic Floor Challenge

Join the 3-week Pelvic Floor Challenge, and learn how to strengthen and stretch the body’s unsung hero—the pelvic floor. With guidance from renowned pelvic experts, improve your health week after week (and get a chance to win a $50 gift card to Pelvic Gym's General Store).

Choose 1 (or more) videos per week, and look out for a check-in email in your inbox at the end of each week :)
Join The Challenge

Week 1: Assessment

Now... Where Are My Pelvic Floor Muscles?
Watch this video to better understand your nether regions so that you can befriend those babies.
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Lauren H. Collins, PT, DPT, CLT

Watch this video to better understand your nether regions so that you can befriend those babies.

Pelvic Floor Self-Assessment
Discover if your pelvic floor is overactive, underactive, or juuuust right.
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Lauren H. Collins, PT, DPT, CLT

Discover if your pelvic floor is overactive, underactive, or juuuust right.

Pelvic Floor Strength Self-Assessment
Gain some powerful tools for self-assessment and exploration of your own pelvic floor strength.
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Casie Danenhauer, PT, DPT

Gain some powerful tools for self-assessment and exploration of your own pelvic floor strength.

Body Mobility Assessment
Identify your joint range of motion and muscle flexibility so you can identify areas of improvement.
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Heather Jeffcoat, PT, DPT

Identify your joint range of motion and muscle flexibility so you can identify areas of improvement.

Body Strength Assessment
Identify areas of limited strength in your core, hips, glutes, and pelvic floor so you can identify areas of improvement.
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Heather Jeffcoat, PT, DPT

Identify areas of limited strength in your core, hips, glutes, and pelvic floor so you can identify areas of improvement.

Jellyfish Breathing Diaphragm Basics
Perfect for everyone—it’s a fundamental step and a daily practice.
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Marqui Rennalls, PT, DPT

Perfect for everyone—it’s a fundamental step and a daily practice.

Week 2: Foundations

Pelvic Floor Isolations for Strength
Get familiar with isolating your pelvic floor muscles into contraction, relaxation, and lengthening. This is great for folks experiencing incontinence, prolapse, or generalized weakness.
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Casie Danenhauer, PT, DPT

Get familiar with isolating your pelvic floor muscles into contraction, relaxation, and lengthening. This is great for folks experiencing incontinence, prolapse, or generalized weakness.

On-the-Go Stretches for Pelvic Blood Flow
Got 5 minutes? Here's a short stretching exercise to improve blood flow of the pelvis.
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Tayyaba Ahmed, DO

Got 5 minutes? Here's a short stretching exercise to improve blood flow of the pelvis.

Toilet Meditation
Use the A.I.R.B.A.G. method to assist mindfulness & presence during toileting.
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Shelly Prosko, PT, DPT, C-IAYT

Use the A.I.R.B.A.G. method to assist mindfulness & presence during toileting.

Pelvic Floor Stretches for Penetration
If you're experiencing pain with penetration, one of the main reasons could be from pelvic floor muscle tension. Simple breathing exercises and stretches can help!
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Sherine Aubert, PT, DPT, PRPC

If you're experiencing pain with penetration, one of the main reasons could be from pelvic floor muscle tension. Simple breathing exercises and stretches can help!

Downregulation for Endometriosis
Learn some techniques to downregulate (or turn down the shouting) of the nervous system when there's pain.
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Lauren H. Collins, PT, DPT, CLT

Learn some techniques to downregulate (or turn down the shouting) of the nervous system when there's pain.

Should I Be Dilating?
If sex, putting in a tampon, or getting a pelvic exam is uncomfortable, you might be experiencing some tension in your pelvic floor and dilator therapy may be useful for you!
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Sherine Aubert, PT, DPT, PRPC

If sex, putting in a tampon, or getting a pelvic exam is uncomfortable, you might be experiencing some tension in your pelvic floor and dilator therapy may be useful for you!

Week 3: Level Up

Sex Positions for Pelvic Pain 101
Try out these positions and tips for discomfort during penetrative sex (also helpful for people with c-section scars, or pregnancy or postpartum-related pains)!
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Sherine Aubert, PT, DPT, PRPC

Try out these positions and tips for discomfort during penetrative sex (also helpful for people with c-section scars, or pregnancy or postpartum-related pains)!

Colon Massage
Got diarrhea, constipation, bloating, or heartburn? Get digesting with this simple, at-home massage.
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Corey Silbert Hazama, PT, DPT, OCS, CFMT

Got diarrhea, constipation, bloating, or heartburn? Get digesting with this simple, at-home massage.

Hip and Pelvis: Stretch & Flow
Take some time on your mat to address hip, trunk and pelvic floor muscle tension with an active series of stretches and yoga postures.
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Sarah P Talley, PT, DPT, PYT-C

Take some time on your mat to address hip, trunk and pelvic floor muscle tension with an active series of stretches and yoga postures.

Self-Mobilization for Endometriosis
Massage out stickiness/stiffness in muscles, organs, and fascia (connective tissue) caused by endo.
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Lauren H. Collins, PT, DPT, CLT

Massage out stickiness/stiffness in muscles, organs, and fascia (connective tissue) caused by endo.

Exercises for Incontinence
Take the next step in your incontinence journey (cue the Rocky montage music) with this set of more advanced exercises.
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Lance Frank, PT, DPT, MPH

Take the next step in your incontinence journey (cue the Rocky montage music) with this set of more advanced exercises.

How to Dilate With Your Thumbs
Don’t have a dilator set? Maybe they seem a little intimidating? No problem! Start with your thumbs :)
Start Program
Lauren H. Collins, PT, DPT, CLT

Don’t have a dilator set? Maybe they seem a little intimidating? No problem! Start with your thumbs :)