The Tight
Pelvic Floor Fix
Tailbone pain, constant urge to pee, painful sex, or constipation? The problem isn’t weakness, it’s tension! Learn how to release and retrain your pelvic floor in just 2 weeks.
// The problem
Does any of this sound familiar?
- 01Needing to pee again ten minutes after you just went, and planning your day around where the bathrooms are
- 02Sensations that feel just like a UTI, even when the tests keep coming back negative
- 03Straining on the toilet, or never feeling quite finished, despite all the fiber and water
- 04Tailbone pain that makes sitting through a meeting or a long drive miserable
- 05Sex that hurts, even when you're relaxed and want to be close
- 06A constant feeling of tension or pressure, like you're always holding on
You don't need every one of these to be in the right place.
And you've probably already done what you were told to do. Kegels in the car. Stretching before bed. More fiber, more water. Maybe months of PT. You've been trying so hard, and you're starting to wonder if this is just how it's going to be.
Because your pelvic floor isn't weak. It's exhausted from never getting to rest.
// The great reframe
A tight pelvic floor is not a strong pelvic floor
Strength needs two things: the ability to contract fully, and the ability to let go fully. When the pelvic floor is holding on all the time, it can't do either very well.
Asking it to squeeze harder is a bit like telling someone whose shoulders are hiked up to her ears that what she really needs is more shoulder shrugs.
The same goes for constipation that doesn't shift with fiber. Softer stool still can't get through a door that won't open.
Sometimes stronger isn't what your body needs. Sometimes it needs to learn how to let go first.
// My story
I learned this the hard way
I've been doing Pilates since 2008 and teaching since 2011, so when I got pregnant with my daughter, I thought I was going in with an advantage. I did my Kegels. I got stronger. I ended up with an emergency C-section.
In the years that followed, I dealt with low back and tailbone pain, constipation that made no sense given everything I was doing, frequent UTI-like symptoms, painful sex, a significant diastasis and a grade 2 rectocele.
Because I'm a Pilates instructor, I did what came naturally. More core work. More strengthening. Trying harder.
Further pelvic health education is what finally made sense of it. My pelvic floor was too tight, and I'd spent years trying to make it stronger.
That changed how I understood my own body, and eventually how I taught. I built the Tight Pelvic Floor Fix around the approach I wish I'd known years earlier.
// Pilates Instructor & Corrective Exercise Specialist
- 15+years of experience
- BASIcertified
- CES PCEScertified
- IMHWomen's Hormone Health certified
// The approach
A bigger picture approach
The pelvic floor doesn't work on its own. How you breathe, how your ribcage moves, what your hips and jaw are doing, your posture and how your nervous system holds tension all play a part. This program works on all of it.
Release first.You'll learn what letting go actually feels like, with guided release work using the balls, breathing, and mobility for the hips and ribcage.
Then retrain.Once you can let go, you'll rebuild coordination and gentle strength for everyday life, like lifting and carrying, and for getting back to your workouts.
Understand why.Short education videos explain what's happening and why each step matters, so you know what you're doing and how to tell if you're releasing or tightening.
// Two week framework
How the 14 days work:
Week 1: Release & Reset
You'll start by learning what letting go actually feels like. Using the balls, your breath and gentle mobility for the hips and ribcage, you'll work on the pelvic floor and everything around it, with simple ways to help your nervous system settle too.
Teach Me Plz
Week 2: Retrain & Rebuild
Once you know how to let go, you'll gently bring strength back in, in a way that works with your release work. You'll practice everyday movements like lifting and carrying, learn how to modify the Pilates and ab exercises you might have been avoiding, and work on your glutes if you tend to clench. Day 14 gives you a short routine to keep going long after the program ends.
I'm in!// Here's what you get
What's included:
- 14 days of guided video, with a "must watch" session each day and optional extras
- Release work for the pelvic floor, hips and ribcage
- Breathing, posture and nervous system work
- Welcome section with an assessment guide and short education videos
- Coordination work and gentle strengthening in Week 2
- Modifications throughout, including options if kneeling or sitting on the floor is hard
- Troubleshooting built into the program
- A daily maintenance routine for after Day 14
- Lifetime access on your phone, tablet or computer, plus the app
// Testimonials
Real women
Real results
Results vary. These testimonials reflect individual experiences and are not a guarantee of results. This program is not intended to diagnose, treat or cure any medical condition.
// Is it for me?
This IS for you if:
- You've been told to strengthen, and it hasn't given you what you hoped for
- Your pelvic floor feels like it's "always on"
- You want something you can do at home, in short sessions
- You want to understand why, as well as what to do
- You haven't been able to see a PT, you're on a waitlist, or you want something to practice between appointments
It's probably NOT for you if...
- You're less than three months postpartum (start with the Mama Method first)
- You've had a recent injury or surgery and haven't yet been cleared by your healthcare provider
- You're looking for a quick fix that doesn't need consistency
// Guarantee
Do the full 14 days, risk-free
The Tight Pelvic Floor Fix is a one-time payment, with no subscription. That's less than one PT session, and you can come back to it as many times as you need.
If you complete all 14 days of the program and genuinely don't feel it was worth it, email support@thebromleymethod.com within 30 days of purchase and we'll refund your investment.
We're offering this guarantee because that's how confident we are in the value of this program!
// FAQ
Still have questions?
I've already tried Kegels, stretching and breathing exercises. How is this different?
This program looks at the bigger picture. The pelvic floor doesn't work in isolation, so alongside targeted release with the balls, you'll work on breathing, the ribcage, hips, posture, jaw and nervous system, which all affect how well it can let go. Week 2 then moves on to coordination and gentle strengthening for everyday movements like lifting, along with mobility work.
Do I do this instead of pelvic floor physical therapy?
You don't have to choose. Students have used the program alongside PT, while waiting for an appointment, and after finishing PT to keep up the work at home. If you're seeing a PT, let them know what you're doing.
How do I know if my pelvic floor is tight or weak?
The Welcome section includes an assessment guide that walks you through the signs of tightness and weakness. Many women find they have some of both, which is why the program covers release in Week 1 and strengthening in Week 2. If you're unsure, a pelvic floor physical therapist can assess you in person.
I've had symptoms for years. Is it too late?
Many women come to the program after years of trying other things. The process is the same whether you've noticed tension for months or for decades: learn to release first, then rebuild. Everyone's body is different, and results vary.
Am I too old, or not flexible enough?
No. I have students in their 70s and 80s, and I started my career teaching almost entirely seniors. Seated work can be done on a stool or bench instead of the floor, there are lying-down options throughout, and you can skip anything that doesn't suit your body.
Is this only for postpartum women?
No. Women join at every stage of life, including those who've never been pregnant, women in perimenopause and menopause, and athletes. If you're less than three months postpartum, I recommend starting with the Mama Method first.
Can't I just find all of this information for free online?
You can find individual exercises online, including some of mine on YouTube and Instagram. What's much harder to find is how they fit together: which order to do them in, why each one matters, how to tell whether you're releasing or tightening, and what to do when nothing seems to be changing. The program puts all of that into 14 days of guided sessions, with an assessment guide, education videos, troubleshooting and a maintenance routine, built from my 15+ years of teaching. If you complete all 14 days and genuinely feel you could have found all of this for free, email me within 30 days of purchase and I'll happily refund you. That's how confident I am that you won't find anything this thorough for free.
How much time does it take each day?
Each day has a "must watch" session of up to 15 minutes, plus optional extras if you have more time. You can watch on your phone, tablet or computer.
What equipment do I need?
A mat and two small balls (around $5 each). Links are in the Welcome section.
I've never done Pilates. Can I still do this?
Yes. Every exercise is demonstrated and explained step by step, and no experience is needed.
What if an exercise feels uncomfortable?
Go gently. Shorten the session, use the modifications shown, or skip that exercise and move on. Release work can feel unfamiliar at first, but if anything is painful or keeps getting worse, stop and check with your healthcare provider.
I have prolapse or another health condition. Can I do this?
Please check with your doctor or physical therapist before starting, and use the program alongside their advice.
Is there 1:1 support?
The Tight Pelvic Floor Fix is self-paced and doesn't include 1:1 support or personal modifications. Troubleshooting is built into the program for when you get stuck. If you'd like personal guidance, I offer 1:1 sessions. Email me for more info.
What happens after the 14 days?
You keep lifetime access, so you can come back to any day whenever you need it. Day 14 includes a daily maintenance routine to keep practicing. Many women then move on to the Mama Method or the Meno Method for full-body, pelvic-floor-friendly workouts.
How do I access the program?
Your login details arrive by email straight after checkout. You can watch on desktop or in the app, and the app details are in the Welcome section. Make sure to spell your email address correctly at checkout, otherwise you won't receive the welcome email with your login details (this happens more than you would think!). Email me if you think you may have made a typo.
Can men do this program?
The program is designed around female anatomy, so I can't recommend it for men. A pelvic floor physical therapist who specializes in male pelvic health is the best place to start.
You've already done so much
The Kegels, the stretching, the fiber, maybe the PT. You've been trying hard for a long time.
This is a different way in: looking at the whole picture, learning to let go first, and understanding why. Fourteen days, up to 15 minutes a day, and yours to come back to whenever you need it.
I NEED THIS Now →P.S. If you're worried about spending money on one more thing that doesn't help, I understand. Complete all 14 days, and if you genuinely don't feel it was worth it, email me within 30 days of purchase for a refund.
Medical disclaimer:
This program is for educational purposes and is not intended to replace professional medical advice. Always consult with your healthcare provider before starting any new exercise program, especially if you have diagnosed medical conditions.