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Myofascial Protocol

Pelvic floor tension · Tight hips · Low back

For the woman whose pelvic floor never quite lets go
About 10 minutes a day for four weeks, fully clothed, and nothing internal, ever.

A woman in her fifties sitting on a wooden chair by a bedroom window in the morning, hands resting on her thighs, looking out quietly.

You were told to squeeze. Squeezing builds strength, and a floor that is already holding too tight was never short of strength. This program is gentle work on the holding itself, from a chair or lying down. Your phone guides you step by step. Nothing internal, and nowhere near the part that hurts.

  1. Your pelvic floorwhere you feel it, never touched
  2. Your hips and inner thighs
  3. Your belly and lower ribswith your breath
  4. Your hands
  5. Your feetwhere you start
The work moves toward it, and the floor lets go last.

Most people would never guess it's there.

It isn't a limp, and nobody can see it. It's a holding, low down, that you can't seem to switch off. You notice it when you've been sitting too long. You notice it when you need the bathroom more often than makes sense. And you notice it in moments that should feel close and easy, which have turned into something you brace for.

You wake up already tight. Not sore, exactly. Held, as if part of you stayed on guard all night and nobody told it to stand down.

Then you check the rest of you: the front of your hips, stiff where your legs meet your body. Your lower back. Your belly, which you hold in without deciding to. And your jaw, which you only notice when you let it go.

By 11am you've been sitting a while, and you shift your weight to one hip, then the other. By 3pm there's an ache low in your pelvis that's hard to describe and harder to point to. By 6pm you realize your breath has been up in your chest, and your belly held tight, for most of the afternoon.

In a meeting you take the chair with the cushion and say it's for your back, because that's easier to explain.

The same woman at her desk in the afternoon, one hand pressed to her lower back after sitting too long.

You plan your day around restrooms. You know which coffee shops have one. You have never once said this out loud.

On a long drive you count the miles and shift in your seat. At the movies you sit on one hip, then the other, and by the end you've watched half of it.

At a checkup, someone told you to do your Kegels. You did them, faithfully, for weeks, and nothing got easier.

You sit on the edge of chairs now, or with one leg tucked under you, or not at all.

On Saturday there was something you would have said yes to. You did the math first. You know what the next day costs. You said no.

You've tried to fix it, and you gave each thing a real chance.

Massage for your back and hips felt like relief for a day or two, and it was gone by Friday. You pressed a foam roller and a ball into your hips and glutes, through the pain, because that's what you were told to do. Hip and hamstring stretches gave you some ease, then took it back the moment you stopped. Painkillers and a heating pad got you through the bad days. And the Kegels, the squeezes everybody recommends, made you stronger without making anything easier. You could add up what all of it has cost you by now. You'd rather not.

A seat cushion, a foam roller, a massage ball, a heat pack, a pack of tablets and a sheet of exercise drawings, laid out on linen.

Each one helped for a little while, or not at all. Then the holding came back.

What scares you most is the thought that this is how your body will be from now on, and that in five years it will be worse. Without anyone telling you to, you've already started leaving things out, one at a time.

Maybe your doctor checked you, even sent you for a scan, and everything came back normal. That should have been good news. Instead, it left you with no reason for the ache and no idea when it would stop.

Look at that list of things you tried again. It isn't a list of your failures. Every one of them worked on the tissue, by pressing it, stretching it, numbing it or squeezing it, and none of it lasted. When five different fixes fade the same way, they are pointing to the same answer.

The tissue itself is not the problem.

Nothing in you is broken. Your body is braced, the way you tense up when you expect to be hit.

Your nervous system braces you to keep you safe. When nothing tells it the danger is over, it keeps you tight, just in case. Your hips get stiffer, your breathing gets shallower, and the floor of your pelvis holds on, as if you might need to pull back fast.

Fascia is the thin web of tissue that wraps your muscles, from your scalp to the soles of your feet. When you stay braced for a long time, it stiffens to match. Think of a hand you've kept in a fist all day. It isn't injured, but it's stiff, and it takes a while to open again.

That's why nothing showed up on a scan. A scan shows damage. It can't show how tightly your body is holding on.

It also explains why the massage wore off by Friday, why the stretch only lasted while you held it, and why squeezing harder made you stronger without making anything easier.

It also means your biggest fear may not be true. If you've been checked and nothing was found, your body may not be wearing out at all. Bracing is something your body is doing right now, and that can change. You don't have to take that on faith. Further down this page there's a 90-second test you can try lying on your own bed, fully clothed.

You can't force it to change, though. Force is the one thing everything you tried had in common. Even the squeezing.

The rest of this page shows you how to change it without force. You'll see what the research found, learn the method, and meet the person behind it. You'll see why it starts at your feet when the holding is in your pelvis. Then you'll see exactly what four weeks of this asks of you.

The research caught up

For most of the last century, fascia was thrown away
then researchers took a closer look at what they had been throwing out

In anatomy labs, the thin white layer that wraps every muscle was cut away and set aside, to get a clear view of the muscle underneath. People called it packing material. Nothing in the textbooks said it did anything worth measuring.

That changed slowly. In October 2007, the first International Fascia Research Congress was held at the Harvard Medical School Conference Center. It brought anatomists, cell biologists and hands-on therapists into one room to study the same tissue. From then on, two questions led the field: what is fascia made of, and what controls how stiff it gets?

An anatomical model of the pelvis, with the pelvic floor muscles across the bottom of the bowl and the hip muscles, wrapped in one sheet of fascia.
An illustration of the pelvic floor and the hip muscles, wrapped in one sheet of fascia.

Dr. Ida Rolf

Structural Integration · PhD, biological chemistry, Columbia University, 1920

Rolf believed something the anatomy of her time did not back up: that the body is one continuous fabric, and that fascia is what holds its shape. She argued that fascia responds to slow, steady pressure rather than force, and that pain in one place often starts somewhere else. She said this decades before anyone had the tools to test it.

Rolf, Rolfing: Reestablishing the Natural Alignment and Structural Integration of the Human Body for Vitality and Well-Being, Healing Arts Press, 1989

Prof. Carla Stecco

University of Padua · orthopedic surgeon and anatomist

Stecco spent years dissecting unembalmed bodies to map fascia layer by layer, and published it as a full atlas. She found the tissue is rich in nerve endings, the kind that sense pressure, stretch and position. On this evidence, fascia is one of the body's sensing organs, not just the wrapping around them.

Stecco, Functional Atlas of the Human Fascial System, Churchill Livingstone / Elsevier, 2015

Dr. Robert Schleip

Fascia Research Group, Ulm University

Human hands can't press hard enough to physically reshape dense fascia, yet the tissue clearly changes under them. Schleip's answer, published in 2003, was that the change happens through the nerves. Slow, steady pressure stimulates the nerve endings in fascia. That changes the signals the nervous system sends out, and that changes muscle tone. The pressure is a signal, not a force.

Schleip, 'Fascial plasticity: a new neurobiological explanation', Journal of Bodywork and Movement Therapies, 2003, parts 1 and 2

Dr. Stephen Porges

Polyvagal theory · Indiana University

Porges gave a name to the way the body judges danger without your conscious mind: neuroception. In his account, the body doesn't shift toward rest because you decide to relax. It shifts when it picks up enough signs that you are safe. He also traced the link between the breath and the heart, which is why how long you breathe out is part of the signal.

Porges, The Polyvagal Theory, W. W. Norton, 2011

Dr. A. D. Craig

Barrow Neurological Institute · interoception

Craig mapped the pathway that carries signals about the body's inner state up to a part of the brain called the insular cortex. In 2002 he argued that this is a sense of its own: interoception, your sense of what is going on inside your body. When that sense reports poorly, a body can stay braced for years without its owner noticing.

Craig, 'How do you feel? Interoception: the sense of the physiological condition of the body', Nature Reviews Neuroscience, 2002; and How Do You Feel?, Princeton University Press, 2015

FitzGerald and colleagues

Journal of Urology · a trial at eleven centers, 2012

At eleven clinical centers in North America, 81 women with painful bladder syndrome and a tender pelvic floor were given ten scheduled sessions of one of two kinds of hands-on care. Some had myofascial physical therapy for the pelvic floor, from trained therapists. The others had a general whole-body massage. 59% of the therapy group counted as improved overall on the trial's main measure, against 26% of the massage group. Their pain scores fell by similar amounts in both groups. That was specialist care for a medical condition. This program is not that care, and it does not replace it.

FitzGerald MP, Payne CK, Lukacz ES, et al., 'Randomized multicenter clinical trial of myofascial physical therapy in women with interstitial cystitis/painful bladder syndrome and pelvic floor tenderness', Journal of Urology, 2012;187(6):2113-2118 (PMID 22503015)

Fascia is a web full of nerve endings. How tightly it holds follows your nervous system's sense, moment to moment, of whether you are safe.

The anatomy is not in dispute, and the clinical trials are starting to point the same way. But almost none of it has reached the women who live with a body that won't let go. It sits in textbooks, conference papers and medical journals. It hasn't been turned into something you can do on your own bed, fully clothed, with a towel and a tennis ball, on an ordinary Tuesday afternoon.

You've already tried the usual fixes.
Each one went after the pain. None of them reached what keeps you held.

Find the tight spot. Push harder. Stretch further. Squeeze more.

That's the advice almost everyone gets, and you followed it. It trains you to ask your body one question: how much can I take?

But every time you pushed through, your body braced a little harder.

The advice was wrong, not you.

  1. Something keeps you on guard

    Stress, a strain, a long season of sitting, or years of holding everything together. Nothing tells your body the danger is over.

  2. Your muscles tighten

    Your nervous system holds you tighter, just in case, all the way down to the floor of your pelvis. Your breathing gets shallow.

  3. The fascia stiffens to match

    The web of tissue around your muscles holds on to that tension. It isn't torn or scarred, just stiffer, with less give.

  4. This is what you feel

    Held when you wake up. Shifting in your chair by 11am. An ache low in your pelvis by 3pm.

Your body feels that holding as one more reason to stay on guard, so the loop starts again.

Where the four weeks cut in

Slow, gentle pressure, away from where it hurts, and a breath that reaches all the way down. The holding eases, and the floor lets go.

Massage for your back and hips

Massage works on the muscle by pressing hard. It really does change how your hips feel for a day or two, and there's real relief in being looked after by someone who knows what they're doing. But think about what you did on that table. You held your breath, and you held on, low down. Holding your breath is a sign your body feels under threat, not safe. The muscle got pushed, nothing told your body it could stop bracing, and by Friday you were holding again.

The foam roller and the ball in your glutes

This is the same idea, except you were the one pressing. Pressure is useful for finding where you hold tension. But you were told to press through the pain. When you press hard into hips that are already guarding, your body treats the pressure as one more threat, and it grips. You weren't doing it wrong. You were pressing on a place your body had already decided to protect.

Hip and hamstring stretches

You pulled, held it and counted. Stretching is about length, and it's good for keeping the range you already have. But length was never what was missing, which is why the ease went away the moment you stopped. A braced body meets a hard pull by bracing harder. You were working on the muscle, but the muscle isn't what decides how tight it stays.

Painkillers and the heating pad

They turn down the pain signal and soothe the ache. They took the edge off the bad days, and there's nothing wrong with wanting a bad day to be shorter. But they never touched the reason you're already held when you wake up. They turn down the alarm. They don't tell your body the danger is over.

Chasing the sore spot

It makes sense to treat the place that hurts, so everything went low down. But fascia is one connected web, and it shares the load. A pelvic floor rarely braces alone. It braces along with hips held tight at the front, a belly held in all day, a clenched jaw, and a breath that stops high in your chest. Your breath and your pelvic floor are meant to move together, so a breath held high keeps the floor held too. The ache stayed low down because the reason for it reached a long way up.

Kegels and pelvic floor squeezes

The exercise everybody recommends. Kegels build strength, and strength is worth having when a floor is weak. But a floor that is already holding too tight is not weak. It is braced. Squeezing it harder added more hold to a place that could not let go. You got stronger, but nothing got easier. If a pelvic floor physical therapist gave you exercises, follow them: that's their call, not this page's.

None of these was a silly thing to try. Each one worked on the muscle, on the pain signal or on strength.

But the bracing is set by your nervous system, and nothing had told it the danger was over. None of those fixes reached the part of you that keeps you held. The problem was never that you didn't try hard enough, squeeze often enough or stick with it long enough.

How the method works

You can't squeeze a braced floor into letting go.
You take away its reason to hold on, and it lets go by itself.

Fascia was treated as packing material for a long time. That was wrong. Fascia is full of nerve endings. They sense pressure, stretch, movement and where your joints are. In some places, fascia has as many of them as your skin does.

These nerve endings report to your brain all day long. Your brain uses what they report to answer one question: am I safe?

A woman sitting in an armchair with her eyes closed, shoulders low, one hand resting on her stomach as she breathes out.

Muscle tone, how tight your muscles are at rest, is the answer. When your brain thinks you need protecting, your muscles tighten. When it stops thinking that, they ease off. That includes the muscles that form the floor of your pelvis. Your nervous system sets muscle tone, and your fascia holds on to it.

That means the massage, the roller and the stretches were never working on dead packing material. They were pressing on nerve endings, and your brain read that pressure before any tissue was allowed to change.

When the pressure is hard enough that you hold your breath, your brain gets one message: it still hurts there, so keep protecting it. Your muscles tighten. Squeezing sends a message too, and it's the same one: hold on. Your brain did the right thing with what it was told. It just wasn't what you wanted.

This program works the other way around. It has three rules, and every session follows them.

Rule one: go slow and gentle enough that you keep breathing easily. That's the test. The question is how much you can do while staying relaxed, not how much you can take. Most of this program is a 1 or a 2 out of 5. On your belly, it's never more than the weight of your own hand.

Rule two: start away from the sore spot. A pelvis that already aches is sending a loud signal all day, and a bit more pressure there won't change it. Your feet and your hands are quiet. A small, gentle signal there is one your brain will notice. That's why the first session starts with a ball under your foot and your fingertips on your own hands, long before it gets near your hips. Nothing in this program ever goes inside your body.

Rule three: let your breath do the work. Your main breathing muscle and your pelvic floor are built to move together. As you breathe in, both drop and widen, like a parachute filling. As you breathe out, they lift back on their own. A slow breath out is also a signal to settle in its own right. So on the breath in, you let your floor drop. On the breath out, you press, gently, somewhere else. You never squeeze. There are no Kegels anywhere in this program.

Try it now, before you decide anything.

Two hands resting in a lap, the fingers of one lightly pressing the back of the other, near the base of the thumb.
Light pressure on the hand, nowhere near the pelvis.
  1. 1Lie on your back on your bed or the floor, fully clothed, knees bent. Bring the soles of your feet together and let your knees fall open, only as far as is comfortable. Stack your fists, one on top of the other, under the outside of the higher knee, and count how many fit between your knee and the bed.
  2. 2Bring your knees back up and rest your feet flat. With your right thumb, gently rub the soft web of skin between the thumb and first finger of your left hand for about 30 seconds. Stay away from your hips and your pelvis.
  3. 3Stop and take one slow breath, letting your belly soften as you breathe in. Then let your knees fall open again, slowly, and count again.

Maybe something changed, and maybe it didn't. Either way, you have your answer, and it took 90 seconds. You pressed gently in one place and checked for a change somewhere else. That's the whole method, and it's how Week 1 works. Notice what you didn't have to do: you never touched, tested or squeezed your pelvic floor.

You might be thinking this sounds too gentle to do anything. That's fair. Everything that ever helped you, even for two days, was intense. A ball under your foot, a flat hand on your belly, a warm towel: it sounds like a waste of an afternoon.

But gentle is the point. For years, your body has been reading force as a threat, and that includes the force of squeezing. This program doesn't ask how much you can take, or how hard you can squeeze. It asks how little you can use and still notice a change.

The practitioner

The person behind every step
I'm a Clinical Neuromuscular Therapist and Orofacial Fascia Specialist.

Almost every step in this program comes from two ideas. It helps to know them before you start.

The first is to start away from the pain. A pelvis that aches is already sending loud signals, so I start where things are quiet: your feet, your hands, your lower ribs, and then the ring of muscle around your hips. Your pelvic floor is never something you press, test or squeeze. It's something you give room to.

The second is the breath. You breathe in for five seconds and let your belly, your ribs and your floor widen and drop. You breathe out for five, and they come back on their own. The pace is slow for that reason, and the steps keep saying "let it drop" instead of "pull in."

Everything else comes from those two ideas, including the rule that you never force or squeeze anything, and that nothing is ever done inside the body.

When your instinct says to press harder or hold tighter, remember this: slower often works better than deeper, and softer often works better than stronger.

On your phone

Something a clinic can't give you.
Help on the days in between.

A woman in an armchair reading her phone, a folded towel over the arm of the chair.

A good therapist can help you feel looser for an afternoon. But the holding comes back at your desk, in the car and at 3pm, and nobody is there with you then.

This program is. Every session is on your phone. Each step shows you where to put your hands, how hard to press and when to breathe, with a timer running. There's nothing to remember and nothing to look up. You just follow the screen until it says stop, sitting in a chair or lying on your bed, fully clothed.

On a long day of sitting, there's the desk minute. On a bad day, there's a two-minute version. At night, there's a four-minute soften you do in bed.

And because letting go is often quiet, the app keeps a quick score before and after each practice. On a day it feels like nothing has changed, you can look back and see whether it has.

Day 1 of 28Example

The floor breath session. Done.

Tension before

7

After

4

Knee drop

Fists off the floor, before and after

Tomorrow: Catch it
The finish screen after every practice. Example numbers.

Every step on the screen

Where to put your hands, how hard to press and when to breathe, with a timer running.

From a chair or your bed

Every practice is done sitting or lying down, fully clothed. Nothing internal, ever.

For the hard moments

The desk minute for long sits, a two-minute version for bad days, and a bedtime soften for the end of the day.

Your own top three

In week 4 the app looks back at your practices and shows you the three tools that helped you most.

Quiet proof

A quick score before and after each practice, on a chart that belongs to you.

Inside the program

The Pelvic Floor Protocol
four weeks, a towel, a ball, and a body that stops bracing

You get four weekly sessions, a short practice for the days in between, and a workbook. Your phone guides you through every session, step by step, with a timer, so you never have to remember what comes next. You do it fully clothed, sitting in a chair or lying on your bed, and none of it is harder than making a cup of tea. Each session goes in order, from the quiet places to the held ones, so every weekly session starts somewhere other than your pelvis.

A folded hand towel, a tennis ball, two small cushions and a glass of water on linen.

Before you begin

The rules, before you touch anything

You don't do anything to your body yet. First you meet the tools: your own hands, a hand towel, warm water from the tap, a tennis ball or a pair of rolled socks, and two pillows. You learn how light the pressure is. Most of this program is a 1 or a 2 out of 5, and on your belly it's never more than the weight of your hand. Then you read the full safety guide: where never to work, and the signs that mean see a doctor first. The rule from then on: slow down instead of working harder, never squeeze, and never work through real pain.

The woman lying on her back on a bed, knees bent, both hands resting on her belly, eyes closed.

Week 1

Let it drop

A floor that is braced can't be squeezed open. It lets go when the breath reaches it. The first session starts with a long breath out, a ball under your foot and your fingertips on your own hands, nowhere near your pelvis. Next your hands go around your lower ribs, and you breathe sideways into them. Then you lie back with a pillow under each knee, sweep a folded towel slowly along your inner thighs, and learn the floor breath: five seconds in as your belly, ribs and floor widen and drop, five seconds out as they come back on their own. You check how far your knees fall open before and after, so you know on day 1 whether anything moved.

The woman leaning gently back against a wall with a tennis ball between the wall and the back of her hip.

Week 2

The hips hold it

Your pelvic floor sits inside a ring of hip muscles. When the ring is tight, the floor has no room to let go. The hip session works around that ring. You rest your fingertips in the crease where your thigh meets your body, toward the outside. You sweep your inner thighs and make slow circles on the side of your hip. Then you lean gently into a tennis ball against a wall, in the meaty part of your buttock, never on your tailbone.

Week 3

The jaw and the floor

Your jaw and your pelvic floor tend to brace together. Clench your back teeth and notice what happens low down. Let one go, and the other often follows. The pattern session teaches you to rest your teeth apart, sit on your sit bones instead of tucking under, and let your belly soften. It also gives you the desk minute: 60 seconds you can do at your desk the moment you catch yourself gripping. You learn when your grip happens, at a desk, in the car, in line, before a hard conversation. And there's a four-minute bedtime soften you do lying in bed.

Week 4

Your five minutes

This week you do the full sequence, from your feet up: feet, hands, ribs, belly, the hip crease, the inner thighs, the side of the hip, the wall ball, tiny rocks of your pelvis lying down, knees open on pillows, the floor breath, and teeth apart to finish. Then the app looks back at your practices and shows you your own top three. Those become your five minutes, the short routine you keep. There's also a two-minute version for bad days, and a flare-up plan you write on a calm day.

The workbook

The pages you write in

A page for where and when you catch yourself gripping. The desk minute and the bedtime soften, ready for the days you need them. A flare-up plan you write before you need it. The signs that mean see a doctor first, in one place. And the four-week report, which puts your day 1 and day 28 side by side.

What usually changes

The first changes people notice are usually small,
and they show up in everyday moments.

These are changes people commonly report with this kind of work, in roughly the order they tend to show up. This isn't a schedule or a promise, and no two days are the same.

The woman laughing on the sofa with a friend at a film, a blanket over her legs and a bowl of popcorn between them.

Waking up already held, low down.

Waking up and noticing nothing much at all.

Shifting from one hip to the other by 11am.

Sitting through a meeting and forgetting how you're sitting.

Taking the chair with the cushion, and explaining why.

Taking whichever chair is free.

Holding your belly in without deciding to.

Noticing your belly soft while you do the dishes.

Hips stiff at the front when you stand up.

Standing up, and the front of your hips coming with you.

Getting out of the car after a long drive with that low ache.

Getting out of the car and just walking.

Shifting in your seat all through a movie.

Getting to the end of a movie and realizing you never shifted.

Your breath stopping around the middle of your chest.

Your breath reaching all the way down while you stand at the sink.

Lying down at night and waiting for your body to let go.

Lying down and letting go without having to work at it.

The change is rarely dramatic. It looks like a body that needs to hold on a little less.

The program

The Pelvic Floor Protocol
Four weeks of gentle work on the holding around your pelvis, guided step by step on your phone, fully clothed, with nothing internal.

You could book a massage instead. You'd block out an hour, travel there and back, and have someone skilled work on your back and hips. You'd walk out looser, and by Thursday the holding would be back. That's not because they were bad at it. The change happened on their table, and nothing in the days between taught your body anything new. Your pelvis doesn't brace by appointment. It braces at your desk, in the car and at 3pm. Your body lets go of bracing when it gets the signal often enough to trust it, and that means the practice has to be something you do yourself. That's why this program is a chair, a bed, a towel and a few minutes a day, for one payment.

A phone, a folded towel, a tennis ball, a notebook, a pencil and a mug of tea on linen.

The program

The full four weeks, yours for life.

  • Four weekly core sessions: the floor breath session, the hip session, the pattern session, and the full sequence you keep for any tense day
  • A short daily practice for the days in between, about 10 minutes, with a towel, a tennis ball and two pillows
  • The desk minute for long days of sitting, the two-minute version for bad days, and the bedtime soften for the end of the day
  • The workbook pages: where and when you grip, a flare-up plan, the signs that mean see a doctor first, and the four-week report
  • Three simple numbers on a chart of your own: how far your knees fall open, how held your pelvis feels, and your uncomfortable days this week
  • Every practice done fully clothed, sitting in a chair or lying down. Nothing internal, ever, and no Kegels
  • The breathing you use throughout: five seconds in as your floor drops, five seconds out as it comes back on its own
  • The safety guidance in full: how to test your pressure, where never to work, and when to speak to a doctor first
  • Lifetime access for one payment, with nothing recurring
  • 30-day refund, by email to hello@send.myofascialprotocol.com

$97 Save $80.01 (82%)

$16.99

One payment. Nothing recurring.

$16.99 is your price for the next 47:59:59. After that it is $97.

Why it costs what it does.

Compared with any other way to get this kind of help, the price on the button is small. One hour of hands-on myofascial release at a clinic often costs more than that by itself, and by Thursday it has worn off.

Myofascial Protocol wants more people doing this work, not fewer, so the price is the one on the button: one payment, lifetime access, nothing recurring.

How it compares

  • One hour of myofascial release with a therapist: often more than this whole program
  • A massage for your back and hips every few weeks: often just as much, every time you book
  • The foam roller, the ball and the heating pad: already bought, and you know how that went
  • Doing nothing for another year: free, and you already know how that feels

What happens when you click the button.

You go to the Myofascial Protocol checkout. First there's a quick safety question. Then you enter your email and pay. After that you'll see a couple of short pages with offers you can skip, and then you're signed in with Day 1 waiting. You can be lying down with your first slow breath within ten minutes of clicking.

$97 $16.99 · yours for 47:59:59

Start the Pelvic Floor Protocol · $16.99

One payment. Lifetime access. 30-day guarantee.

The guarantee, in plain words.

You have 30 days. You don't have to prove you did the work, and nobody checks up on you.

If it's not for you, email hello@send.myofascialprotocol.com. There's no form to fill out and no phone call, and nobody will try to talk you into a pause instead of the refund you asked for.

If something got in your way, we will offer to fix it first. If you'd still rather have your money back, the answer is yes, and we refund what you paid.

We ask one thing: do the first session, and give the daily practice a few honest days. You don't have to prove anything to us. Most of the change happens quietly, and a few days is about how long it takes to notice whether you're holding on a little less.

What people say

4.5

★★★★★

6 reviews

  • 5 star4
  • 4 star1
  • 3 star1
  • 2 star0
  • 1 star0
  • ★★★★★

    Honestly for $17 you can't go wrong. I used to pay $150 a session for myofascial release massage and the pain always came right back two days later anyway. Doing this fully clothed on my own bed is way less stressful. The inner thigh sweep with the towel feels so good and really helps my tight hips.

    K. Davis · Online program

  • ★★★★★

    The connection between the jaw and the pelvic floor blew my mind (week 3). I clench my teeth constantly and never realized I was sucking in my stomach and bracing my pelvic floor at the exact same time. It takes some practice, but learning to let my belly just drop and be soft while I do the dishes has changed my life.

    Emma C. · Online program

  • ★★★★★

    It's okay but it feels almost too gentle? I'm used to doing heavy stretches and deep tissue massages for my hip pain. Lying with pillows under my knees and breathing is relaxing but I'm just not sure it's doing enough for my specific issue. I will say my low back feels a little less stiff in the mornings though.

    Maria V. · Online program

  • ★★★★★

    For YEARS every doctor just told me to do kegels. I did hundreds of them and my pelvic tension just got worse and worse. This program finally explained why—my muscles were already clenched tight, not weak! The wall ball exercise for the glutes is amazing. Im finally sleeping without feeling like my hips are locked together.

    Lauren T. · Online program

  • ★★★★★

    really nice program. i sit at a desk all day and always get that heavy ache low down by 3pm. The desk minute is great, I just do the breathing and notice Im totally gripping my stomach. docked a star because I wish the app had a dark mode for the bedtime soften routine, its a bit bright in a dark room.

    Samantha_82 · Online program

  • ★★★★★

    I was so relieved this didn't involve any internal work. I went to a pelvic PT last year and it was just too much for me, it stressed me out so bad. The "floor breath" thing in week 1 actually made a difference on the very first day. I measured the space under my knee with my fists like the app said, and my hip dropped almost a whole fist lower after just breathing and doing the hand rubbing thing. Crazy but it works.

    Jessica M. · Online program

In their own words. Results vary from person to person.

From here, it's your choice.

You can close this page and go back to the week you've been living: held before you're even out of bed, shifting in your chair by 11am, and saying no to plans because of how your body will feel the next day. Nobody here will argue with that.

Or you can press the button, lie down with a pillow under each knee today, and find out for yourself how much of what you feel is your body holding on. If it doesn't work for you, the 30-day refund is there for exactly that.

An empty armchair by a bright window, a folded towel on its arm and a mug of tea on the table beside it.
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Thank you for reading this far.

We know this is a long page. If you read it from the top, that's more attention than most people in pain can spare at once, and it says a lot about how much you want this to change. The rest of the page answers common questions.

Start the Pelvic Floor Protocol · $16.99

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The questions you'd ask if we were sitting together,
answered the way I'd answer them in person.

My pelvic floor is tight, and nobody has given me a clear answer. Is this for that?

Two answers, and they're different.

What this program works on is the holding around your pelvis: your breath, your belly, your hips, your inner thighs and your low back, which so often tighten along with a pelvic floor that won't let go. Week 1 teaches the floor breath, with your hands on your ribs and belly. Week 2 works the ring of muscle around your hips. Week 3 shows you how your jaw and your floor brace together. All of it is gentle, fully clothed, and nothing internal.

What it is not is pelvic floor therapy, and it is not a treatment for any condition. It isn't for a weak floor, leaking after a birth or a prolapse, and it doesn't replace a pelvic floor physical therapist or your doctor. If you're seeing one, follow their plan, and ask them before you add anything, this included. Pregnancy, the 12 weeks after a birth, new pelvic pain, pain with a fever, bleeding you can't explain, or any new change in your bladder or bowel control is a question for your doctor first. What this program gives you is four weeks of gentle work on the brace around it, the part you can put your hands on.

Is there anything internal? Will I have to touch my pelvic floor?

No. Nothing in this program goes inside your body, and you never touch, test or squeeze your pelvic floor. Every practice is done fully clothed, sitting in a chair, standing, or lying on your bed or the floor.

Your hands work on your belly, your lower ribs, the crease at the front of your hip (toward the outside), your inner thigh (stopping a full hand's width short of the top), the side of your hip, your buttocks with a ball against a wall, your low back and your feet. Never on or near your genitals, and never on your tailbone. Even the check you do on day 1 is from the outside: how far your knees fall open, lying down.

I was told to do Kegels. Is this the same thing?

No. There are no Kegels in this program, and no squeezing at all. Kegels build strength, and strength is worth having when a floor is weak. But a floor that is already holding too tight is not weak. It's braced, and squeezing it adds more hold to a place that can't let go. This program works on the other half: letting go.

It doesn't ask you to stop anything a clinician gave you. If a pelvic floor physical therapist gave you exercises, follow them: that's their call, not this page's. And if you're not sure whether your floor is weak or tight, that's a good question to ask one.

My body already punishes me for doing too much. Will this cost me the rest of the week?

The gentlest week asks less of you than drying the dishes. Week 1 is your breath, a ball under your foot, your hands, and lying back with a pillow under each knee. If that's still too much on a given day, lie back on the pillows, breathe slowly for two minutes, and stop there. The test for pressure is simple: you can breathe normally and stay relaxed. The moment you're holding your breath, the pressure is too much, so you ease off. You never push through anything here, because a body that reads force as a threat just braces again.

I already do yoga, Pilates or a class. Will this get in the way?

No. It works alongside them. It isn't exercise. There's no lifting, no squeezing and no stretching to your limit, and you do it sitting or lying down, with a towel, a ball or your own hands. You can do it before a class, or in the evening after one. If you take blood thinners, ask your doctor before doing any pressure work. If you're pregnant or had a baby in the last 12 weeks, ask your doctor or midwife first. Take extra care if you bruise very easily, have clotting or circulation problems, have osteoporosis, have had recent surgery or an injury, or have pain that's severe or unexplained. The first page inside lists all of this clearly, before you touch anything.

How long before I feel something different?

Often in the first session, though maybe not in the way you expect. The first change to look for is small: knees that fall a little further open, or a breath that reaches a little lower, after the first session than before it. I'll be honest with you. Letting go is usually quiet, and how intense a session feels doesn't tell you how much it helped. The bigger changes, like sitting through an afternoon without shifting, or lying down at night and settling without effort, tend to come over the four weeks, not in one afternoon.

What if it does nothing for me? Do I have to argue for my money back?

No. You have 30 days. We only ask that you do the first session and give the daily practice a few honest days. If nothing has moved and your body feels no different, email hello@send.myofascialprotocol.com within the 30 days. If something got in your way, we will offer to fix it first. If you still want your money back, we refund what you paid. There's no target to hit and no form to fill out defending your effort.

Start the Pelvic Floor Protocol · $16.99

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If you skipped straight down here, this is the short version. Nothing in you is broken. Your body is braced. Your nervous system does this when nothing has told it the danger is over, and your fascia stiffens around it. That's why tests can come back normal, and why massage, rolling, stretching and Kegels each helped for a little while or not at all. They all pushed or squeezed, and a braced body treats force as one more reason to brace. This four-week program does the opposite. It's slow and gentle, it starts away from where it hurts, and it lets your breath do the work. It's done fully clothed, from a chair or lying down, with nothing internal, ever. All you need is a towel, a tennis ball and two pillows. It's one payment for lifetime access, and you have 30 days to change your mind.

Don't decide based on this page. Decide based on your own body. Lie on your back, fully clothed, bring the soles of your feet together and let your knees fall open. Count how many fists, stacked, fit under the outside of the higher knee. Then gently rub the web between the thumb and first finger of your left hand for 30 seconds, nowhere near your hips. Let your knees fall open again and count. Whatever you find, that's the method in 90 seconds: you pressed gently in one place and checked for a change somewhere else.

If you have a question before you decide, or after, email hello@send.myofascialprotocol.com.