Choose Your Program
Heal Your Pelvic Pain Once and For All
Return back to strength with our proven 12 week at-home healing program.
A 12 Week Guided Healing Program
Overcome Pelvic Pain for Women is a 12 week program that combines a daily stretching and strengthening routine, mindset, nutrition, trigger point releases, deep relaxation poses, and an understanding of anatomy to bring you back to strength. Created and instructed by Dr. Brianne Grogan, a Doctor of Physical Therapy who has experience helping thousands patients with pelvic floor related issues to heal, both in-clinic and online.
Begin Your Healing Journey. Be an Overcomer.
12 Healing Routines
You'll get one new movement routine per week, which you will complete 5-7 days per week. Each routine is scientifically designed with stretches and exercises that bring your muscles into a state of relaxation, and progressively add back in strength and range of motion.
Trigger Point Releases
Each month of the program includes specific trigger point release techniques that you can do on your own. This is designed to provide "extra relief" for those days which might be more difficult. It is another tool that you can use to bring down pain, and stay on track as you heal.
Deep Relaxation Poses
Another supplement you'll receive is a monthly deep relaxation pose. These poses are not only tranquil, rejuvenative, and peaceful — but they are guided. Each guided relaxation takes you through a mental flow that amplifies the healing effects of this practice.
Moving Back into Intimacy
Many sufferers of pelvic tension experience pain-related anxiety related to sex (alone or with a partner). In this special training, Dr. Bri teaches you how to calm the nervous system, and gradually re-exposes you to sensual touch. The mind-body connection is key in this process. Everything from specific breathing techniques, to relaxation movements, to intravaginal release and use of vaginal dilators is included in this training.
Nutrition & Mindset
Each month includes a nutrition lesson, with a specific challenge or guidelines to follow. There are also mindset lessons, which help recondition your body to a new way of thinking and being (so important in overcoming chronic pain).
Quick Rescue Remedies
Dr. Bri is joined by Dr. Jannine Krause (Naturopathic Doctor and Acupuncturist) in this bonus segment that includes quick ways to relieve pain flare-ups in the middle of your day. You will learn the 30-30 rule, a way to sit with decreased tension, the "stop and drop" method, and two “emergency” acupressure points which can alleviate pain. When you need relief fast, these are useful tools to manage pain while you are healing.
Are You Experiencing Any of These Symptoms?
Overcome Pelvic Pain is a path to healing.
Red-Flags to Watch Out For
The following is not intended to induce fear, it's simply to make you aware. Certain more serious conditions (including gynecological cancers) have symptoms that can also be symptoms of pelvic floor dysfunction. If you are experiencing the following concerns, contact your physician or women's health physical therapist so that he or she can screen for "red flags" such as cancer, sexually transmitted diseases, infections, or neurological changes. While much can be done on your own, at home, to self-treat pelvic pain issues that are musculoskeletal in nature, the following conditions warrant additional investigation and may need extra attention:
I can't even explain the difference of not having to go to the doctor all the time, not getting medicine all the time, not feeling ill most of the time, and just being able to put on a video knowing that it will help... It's just such a relief. It changed my life!
What Does the Road to Healing Look Like?
Get a preview of what healing looks like with Overcome Pelvic Pain.
Month 1: Relax the Muscles/Bring Down Pain
The immediate goal in month one is to give you a better start to your day; to begin with a stretching/relaxation oriented healing routine that opens up your muscles and releases tightness. This state of relaxation encourages the activation of the parasympathetic nervous system, allowing for restoration and repair. This is about giving your body a chance to experience less pain throughout the day so that you can start to see real progress.
You will also become more aware of how nutrition could be affecting your situation. You will align with a positive outlook and mindset that is not just about giving you hope, but about firing and wiring new neural pathways in your brain. This will ultimately lead to the atrophy of current neural pathways that are connected to chronic pain.
Month 2: Strengthen the Surrounding Muscle Groups
In month two, you will continue to release and stretch the affected muscles, and you'll begin to gradually retrain the surrounding muscle groups. Your core, hips, glutes, adductors, abductors, and lower back are the primary focus of this month's movement routines so that you can create more power around your pelvic floor, taking away some of the direct strain and pressure.
This month includes a powerful food journaling practice that will help you to zero in on any problematic foods. You will also learn a new mindset technique that will keep you in the correct mental state for bodily repair.
Month 3: Retrain the Pelvic Floor Muscles
In the final phase of your healing journey, you will begin to directly retrain the pelvic floor muscles as you continue to stretch and strengthen your entire body. These routines include a mix of direct exercises for coordination and control, along with movements that will improve your overall range of motion and suppleness. Your pain and discomfort will be dramatically lowered from the starting point, and you will be on your way back to full strength.
You will also make some firm changes to your diet (customized to your personal needs), leading to even more consistency in your healing, mood, emotions, and daily energy levels. The mindset activity for this month is a proven strategy to help you "micro-dose" your way back to the physical activities that you have been missing, so that you can get back to the active life you love!
Even More Built-In Guidance for You to Succeed
We set out to create the most comprehensive, guided, at-home female pelvic healing program — ever. Check out the extra love that we have baked into Overcome Pelvic Pain for Women so that you can get back to strength, back to your family, and back to LIFE!
EASE OF USE
Stream or Download
The online course itself can easily be accessed on any device. You can stream the healing routines to your tablet, computer, phone — or even cast them to your TV! You can also download the videos for offline viewing, for times that you will not have access to the internet. The course also includes detailed text instructions, workout overviews, downloadable recipes, and so much more.
With your purchase, you will also gain exclusive access to the Overcome Women's Community. This is a community reserved for overcomers who are going through the program together. Make new friends, share your vision for a stronger you, and encourage one another to stay on track. You will also see Dr. Bri and past Overcomers pop in to encourage you and to share their wisdom!
SEE YouR Change
Track Your Progress
Before you begin the program, you will complete a symptom questionnaire to get a baseline indication of your starting place. At the end of each month, you will complete the same questionnaire to discern whether you are ready to move on to the next phase (or not). This keeps you safely moving forward at a pace that's completely customizable and appropriate for your needs. It also helps you quantify and track your own healing progress!
About The Program Creator,
Dr. Brianne Grogan
With over 150,000 subscribers (and counting!) on YouTube, articles featured on MindBodyGreen, fitness courses on DailyOM, and a 5-star reviewed podcast and book, Dr. Bri is a leading voice in the field of health and wellness. She is loved by her viewers for her down-to-earth, compassionate approach and for making pelvic floor fitness fun, mainstream, and accessible.
Bri graduated as a Doctor of Physical Therapy in 2006 from Pacific University in Forest Grove, Oregon. Inspired by her own pregnancy and postpartum experiences, she specialized in women's health PT. She is a leading advocate for a holistic approach to pelvic health for men and women.
Don't Spend $15,000+ and Years Healing - Like Many Who Are Sent Down a Winding Path
I know so many women who have suffered from pelvic pain for years; they've been to all the specialists, been tested over and over for infections (with cultures repeatedly coming back negative)... And they can’t find anything wrong even though pain is debilitating. Ultimately, many are sent home with the prescription to "drink a glass of wine and get over it." Not only does this take a tremendous toll on these women's emotions, physical health, relationships, and mental health — but it comes at a painfully high cost financially as well. Many women tolerate the hassle of being sent from one provider to another, and then opt to self-refer to more "alternative" treatments such as natural healers, physical therapy, and so much more. This is a typical breakdown that one might incur while going through this long-term healing experience:
Doctor's Visits (specialists) - $1,100
Physical Therapy Sessions (2x a week for one year) - $8,500
Acupuncture (1x week, three months) - $850
Supplements (herbs/medicine/etc.) - $1,000
Natural Healer/Other (1x week for 6 months) - $3,000
Testing (blood, ultrasound, MRI) - $1,000
Some of these costs may or may not be covered by health insurance, but the compounded physical pain, emotional pain, and high cost financially can create added stress. The Overcome program is a fantastic value for the depth, guidance, and holistic approach.
OVERCOME is LESS than the Cost of 3 Physical Therapy Sessions!
THE COMPLETE PROGRAM
It's time to heal. Make a firm decision and follow through.
- 12 Healing Routines
- Guided Trigger Point Release
- Deep Relaxation Poses
- The Jaw-Pelvic Floor Connection
- Pelvic Floor Anatomy 101
- Return to Intimacy
- Quick Rescue Remedies
- Muscle Discomfort Blend
- Track Your Progress
- Online Community
- 100% Satisfaction Guarantee
3 Monthly Payments of
100% Satisfaction Guarantee
This program was intelligently designed to help you get results. Of course, you have to actually follow the program, and have faith that you are healing. We stand behind the program. We offer a 30 day Money Back Guarantee. If you are following the course instructions and don't feel that the program is benefiting you in a reasonable way, please reach out to us. We will see how we can help, and if not, we will give you a full refund. There is no need to feel like you are taking a risk on your health. If anything, we want you to look back and say, "wow, that was the best money I ever spent — I am me again!!"
In two months, I had no more issues with incontinence and I was able to remove my catheter for good. I have a normally functioning bladder, it is such a huge transformation and development for me and for my life. Strengthening my core and pelvic floor has helped to alleviate pain.
I've been rocketed into symptom free living since the third week (as it relates to IC) - seriously, it has been at least 4 weeks without urgency or pain. I was able to fly on an airplane and travel without urgency and pain. I've started living my life again. And the thing that I think is central to my healing is Dr. Bri's focus on the mind, body and soul. May all the people who suffer know there's hope and give Dr. Bri a chance to change your life and lead the way to pain free and joyous living.
Frequently Asked Questions
How long will it take me to heal?
Everyone is different, and we certainly cannot make any guarantees. However, this is a 12 week guided program, that includes self-assessments to gauge your progress. At the end of each month, you will complete a symptom questionnaire. If you are still not ready to move to the next phase, you will repeat the last two weeks of a phase. The program is designed to be immersive and comprehensive.
How will I be able to watch the healing routines?
You can easily access the entire guided course from any internet enabled device, such as a computer, phone, tablet, or TV. You can easily cast videos to your TV by mirroring your screen with something like a Chromecast or Apple TV. You can also download videos for offline viewing.
Is this program safe for pregnancy?
Overcome was not specifically designed for pregnant women; however, it is a gentle program, and the intensity is safe for women who are pregnant. Several moves are done in supine (lying on the back), and some are prone (lying on the belly). Supine and prone exercises should be safe during the first trimester, and can be modified or skipped in the second or third trimester. Or you can simply watch the program now to get information and an overview, and save the movement routines for after you’ve delivered your baby and you’ve been cleared for exercise.
I have had painful periods, bladder spasms, and painful sex for 3 years. I have been through many different doctors and was told that I have pelvic floor dysfunction. I need to find a way to relax my muscles. Will your exercises help?
Yes, the relaxation techniques and the daily stretching/exercise routines in Overcome will be very helpful. You might need to spend extra time doing the stretching exercises found in Month 1 before moving onto the gradually progressive exercises found in Months 2 and 3. But don't worry... We'll walk you through this! We offer symptom questionnaires that let you know when is the right time to move forward to the next month's exercises...and what to do if you're not quite ready.
How can I get help during the program?
Overcome is an fully guided, comprehensive program that will take you by the hand for the 12 weeks. You will also get access to the Overcome Community, where you can interact with other women who are overcoming with you. We do not provide 1-on-1 specialized, custom guidance and support outside of the program. If you are overly concerned or need additional assistance, we would recommend finding a local physical therapist.
Do I have to interact in the community?
Not if you do not want to. We see that the community is a positive aspect of healing together, but, you are not required to interact or use the private community. The community is on our website, and is reserved for women who are in the program.
I don't have pain, but I feel like I have to pee all the time, and sometimes I have to push to get the flow started. My urologist hasn't found anything concerning. Could this just be a muscular issue?
Yes. The techniques used in Overcome are not just for pain; in fact, they have been very helpful for women with urinary hesitancy. Overcome's overarching focus on deep breathing and mind-body relaxation is very helpful to disrupt the vicious cycle of emotional stress that can first be a cause (and then ultimately becomes an effect) of urinary hesitancy. The program begins with a focus on relaxation and release of the pelvic floor and surrounding musculature, and then you'll slowly strengthen and regain coordination and control from there.
Will I have lifetime access to the course?
Yes, you will be able to access the course at any point in time — you own it, so the videos are yours for life. If, at any time, you want to return to any of the healing routines you are welcome to do so!
*In all cases above, we recommend consulting with a local pelvic floor physical therapist for an individualized evaluation and treatment plan. If pelvic floor physical therapy is not available to you (or if you want additional treatment options that you can do on your own, at home), then Overcome is the ideal addition to your well-rounded and empowered plan of care.
One Last Thing
The gift of pain is that it forces you to slow down, and to pay attention. It nudges you to step up to the task of learning about your body and taking care of yourself. When you apply this concept with dedication and an open mind and heart, you won't believe the healing that can be found. You might even come out of the entire process feeling and living BETTER than you ever felt (even BEFORE your pain or illness began). Life is all about how you view it; focus on the gifts. They're present! 💝
You can’t go wrong with learning how to relax the pelvic floor. While Overcome was designed for women with pelvic pain and/or painful sex, it's also valuable for ANYONE who wants to learn how to release her hips and pelvic floor in order to "pave the way" for pelvic floor strengthening. Pelvic floor relaxation is even a great first step for women with prolapse and bladder leakage.
Pelvic tension release is incredibly valuable, since many of us deal with it day in and day out (and don't even realize it), especially during times of stress and uncertainty. I know you can be an OVERCOMER too!