About Us









Therapist Nancy Hoi Wong OTR/L rolling piriformis on foam roller

Here’s a simple foam roller routine to try for a happier pelvic floor this new year.

Foam rolling is a fantastic way to manage pelvic pain by keeping your tissues hydrated with increased blood flow, reducing trigger points in the muscles and fascia, and improving mobility and range of motion. Foam rolling has also been found to increase parasympathetic nervous system response (rest and digest) which is also helpful in chronic pain management (Beardsley, 2015).

I often tell my patients that the pelvic is not an isolated island, in fact it’s at the center of your body and deeply intertwined with many body functions including balance, movement, toileting, and sex. Go ahead and palpate your pelvic bones- you can feel that the muscles to the back, hip, and legs all attach to the pelvis. When there is dysfunction in these muscle groups, pelvic pain, pelvic mal-alignment, and tight pelvic floor muscles can be a result. By keeping these tissues healthy and mobile can help manage your pelvic pain.

Glute Max Mobilization

Foam Roller GMx
Begin sitting on your foam roller, bracing yourself with your hands behind you. Roll across the glute max muscles-- if you were wearing a pair of “mom jeans” you’d be rolling from the bottom of the jean pocket all the way to the top of the jean pocket. Repeat for 1 minute, take a rest and repeat 2 more rounds.

Glute Med Mobilization

From the first exercise “windshield wiper” your knees off to one side so that you are now rolling the side of your glutes, otherwise known as the gluteus medius muscle. Continue for 1 minute and then switch sides, rolling the opposite side for one minute. Repeat switching back and forth for 2-3x.

Piriformis Mobilization


Cross one ankle over the opposite knee and slightly pivot the weight over the glute of the bent knee. Continue for one minute and then switch sides. Repeat 2-3x.

Hamstring Mobilization


Now shift your weight backwards so that the foam roller rolls to the back of the thighs. Roll your thighs back and forth over the foam roll, using your arms for support for one minute. You can try externally and internally rotating the legs, to get slightly different angles on the back of your leg. Roll for 1 minute bouts, 2-3x.

IT Band Mobilization


Begin lying on your side with your hip resting on a foam roll, the upper leg is crossed in front, up and over- like a kick stand with the foot resting on the ground. Slowly roll the side of your leg up and down the foam roll. Don't roll past your knee. Roll for one minute bouts, 2-3x.

Quadriceps Mobilization


Begin by lying on your stomach with a foam roller under your upper thigh. Your elbows should be supporting your body, if your foam roller is short, your other leg can be resting on the ground. Now very slowly roll your leg back and forth over the foam roller for one minute. You can internally and externally rotate the legs to get different angles of the thigh. Repeat 2-3x.

Adductor Mobilization


Begin lying with the foam roller besides you, like you are going to snuggle with it. Place one knee over the foam roller and rotate the trunk so that it is face down towards the mat, your elbows will support you. Roll your inner thigh back and forth on the foam roller, using your arms for support, for one minute bouts, 2-3x.

If you have any ongoing back or hip injuries, please consult with a doctor or physical therapist before beginning any exercise routines.

If you’d like to schedule an appointment with one of our pelvic health therapists, we can customize a routine for you. Give us a call today.


Beardsley et al. Effects of self myofascial release: A systematic review. Journal of Bodywork and Movement therapies (2015) 19, 747-758. DOI: 10.1016/j.jbmt.2015.08.007

Curran et al. A comparison of the pressure exerted on soft tissue by 2 myofascial rollers. Journal of Sport Rehabilitation (2008) 17, 432-442

Wiewelhove T, Döweling A, Schneider C, Hottenrott L, Meyer T, Kellmann M, Pfeiffer M, Ferrauti A. A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Front Physiol. 2019 Apr 9;10:376. doi: 10.3389/fphys.2019.00376. PMID: 31024339; PMCID: PMC6465761.

Star InactiveStar InactiveStar InactiveStar InactiveStar Inactive

** This information is for educational purposes only and is not intended to replace the advice of your doctor. **

Products Related to This Topic

When Sex Hurts by Andrew Goldstein, MD
Healing Painful Sex by Debrah Coady, MD
When Sex Seems Impossible by Peter Pacik, MD

Have fear and pain stopped you from having intercourse?
Are you unable to use tampons, or feel like they won't fit?
Do you physically withdraw or panic during gynecological exams?

If you answered "yes" to any of these questions, you may be suffering from vaginismus, a condition that affects millions of women worldwide.

This book offers important medical information and first-person stories, including a new treatment option that has helped over ninety percent of my patients with severe vaginismus overcome this condition to go on to have pain-free, intimate relationships.

My treatment of vaginismus has put me in contact with patients from around the world and many different cultures. While each patient is unique, their stories evoke common themes-the shame of not being able to experience intercourse; guilt over lost relationships; a deep fear that their childbearing years will come and go. The stories shared by these women moved me deeply, and I felt their voices needed to be heard.

When Sex Seems Impossible: Stories of Vaginismus and How You Can Achieve Intimacy provides medical information about this condition and how it can be overcome. Equally important, the book shares the personal experiences of several of my vaginismus patients. These women volunteered to tell their stories in an effort to let their sister sufferers know that they are not alone, and do not need to suffer in silence. I admire them more than I can say.

Testimonials from Patients of Dr. Pacik for the Treatment of Vaginismus:

It has been three weeks and two days since my procedure. I was finally able to achieve intercourse tonight (full penetration)! I have learned so much about myself and my body since the procedure. I woulld highly recommend this treatment to anyone who suffers from vaginismus."

I feel like I have a real marriage now. I feel triumphant!"

Today we finally made love. It was actually incredible. I finally got to connect with him on this amazing level."

What They Say About Us

  • Testimonials

    • Testimonial by S.H., age 24

      I just wanted to thank you for everything you've done for me for the past 19 months. I literally could not have reached my goals without you and your practice. You gave me the courage to keep moving forth with my treatment no matter how afraid and anxious I was. You were always there to answer questions and made this whole process so much easier than I expected it to be. It's because of you that my marriage is on the right track, that I can get pregnant and that this part of my life is finally...

      Read more Testimonial by S.H., age 24

  • Testimonials

    • Testimonial by Rosanna R., age 35

      Heather has affected my life in the MOST POSITIVE way and I am forever grateful. My husband refers to her as the "sex doctor" so you can only imagine how happy he is with my therapy outcome. After the birth of my son I suffered from "Vaginismus", however, at the time I just thought I was broken. My "broken vagina" affected me physically but it was an emotional struggle as well. Many women in my life also suffered with pain from sex after their babies were born so I knew I wasn't alone. They...

      Read more Testimonial by Rosanna R., age 35

Subscribe To Our Newsletter

Get access to our free downloads and a 15% discount on Heather's book "Sex Without Pain"!
I agree with the Terms and Conditions and the Privacy policy