The Rewire and Recover Course
Progress: Not Started
Free TierStart Your Healing Journey
Tracking your progress begins today. We'll give you customized daily actionable routines as you progress through recovery.
Module 0: Quick Start & Daily Routines
Week 0-2Start here. Follow these daily checklists to heal without overthinking.
Lesson 0.1: How to Follow This Course
Read this first to understand how to use the daily checklists.
3 minLesson 0.2: Week 1 & 2 Daily Routine
Your simple, daily follow-along checklist for Neural Downregulation.
15 minPhase 1: Week 1-2 Neural Downregulation Routine
Week 1-2Deep dive: Stop the involuntary 'clenching' and learn to turn off the fight-or-flight response.
Lesson 1: Understanding Your Pain: The Neuromuscular Connection
Deep dive into the science of chronic pelvic pain and muscle tension patterns
15 minLesson 1.5: The Dopamine-Pelvic Floor Connection
How edging and pornography wire your nervous system for chronic tension
18 minLesson 2: The Autonomic Nervous System & Pelvic Floor
How stress, anxiety, and trauma create chronic muscle tension
12 minLesson 3: Diaphragmatic Breathing: Foundation Technique
Master the most important skill for pelvic floor relaxation
18 minLesson 4: Progressive Muscle Relaxation Protocol
Guided full-body relaxation to reset your nervous system
25 minLesson 5: The Reverse Kegel: Learning to 'Drop'
Essential technique for premature ejaculation and pelvic tension
20 minLesson 5.5: Breaking the 'Death Grip'
Uncoupling sexual arousal from extreme pelvic tension and desensitization
14 minLesson 6: Breath-Coordinated Pelvic Floor Release
Advanced breathing techniques for deeper muscle relaxation
16 minLesson 7: Daily Practice Routine: Week 1-2
Your structured daily practice schedule with tracking sheets
10 minPhase 2: Week 3-4 Mechanical Release Routine
Week 3-4Deep dive: Physically release shortened muscles and restore normal movement patterns.
Lesson 8: Anatomy of Pelvic Floor Dysfunction
Understanding which muscles are tight and why
18 minLesson 9: Hip Flexor Assessment & Release
Identify and release tight hip flexors affecting your pelvis
22 minLesson 10: The Malasana Squat: Deep Pelvic Opening
Master this fundamental position for pelvic floor release
20 minLesson 11: Happy Baby & Variations
Gentle hip opening for deep rotator muscle release
15 minLesson 12: Adductor Stretching Sequence
Release inner thigh muscles that contribute to pelvic tension
18 minLesson 13: Dynamic Movement Patterns
Restore natural movement and prevent re-tightening
25 minLesson 14: Mobility Assessment Tools
Self-assessment checklist to track your progress
8 minPhase 3: Week 5-6 Trigger Point Therapy
Week 5-6Deep dive: Target specific trigger points and chronic tension patterns.
Lesson 15: Trigger Point Science & Theory
Understanding myofascial trigger points and referred pain patterns
16 minLesson 16: Psoas Release: The Couch Stretch Method
Master the most effective hip flexor release technique
24 minLesson 17: Glute Trigger Point Mapping
Locate and release trigger points in your glute muscles
20 minLesson 18: Tennis Ball Self-Massage Techniques
Complete guide to self-massage for pelvic pain relief
28 minLesson 19: Piriformis & Deep Six Release
Target the deep hip rotators that cause sciatic-like pain
22 minLesson 20: Internal Trigger Point Techniques
Safe internal massage techniques (when appropriate)
18 minLesson 21: Heat & Cold Therapy Protocols
When and how to use temperature therapy for maximum benefit
12 minPhase 4: Week 7-8 Functional Strengthening
Week 7-8Deep dive: Rebuild strength and integrate new movement patterns into daily life.
Lesson 22: Movement Quality vs. Strength
Why proper movement patterns matter more than raw strength
14 minLesson 23: Glute Activation & Strengthening
Progressive glute strengthening to support pelvic stability
26 minLesson 24: Core Integration Without Clenching
Build core strength without increasing pelvic floor tension
24 minLesson 25: Functional Movement Patterns
Squatting, lunging, and lifting with proper pelvic floor coordination
30 minLesson 26: Return to Exercise Guidelines
How to safely return to sports and intense physical activity
18 minLesson 27: Postural Restoration Techniques
Correct postural imbalances that contribute to pelvic dysfunction
22 minPhase 5: Week 9+ Maintenance & Optimization
Week 9+Deep dive: Maintain your progress and optimize your results for life.
Lesson 28: Creating Your Maintenance Routine
Design a sustainable long-term practice
16 minLesson 29: Stress Management & Relapse Prevention
Prevent symptoms from returning during stressful periods
20 minLesson 29.5: The Somatic Approach to Urges
How to use physical downregulation to survive flatlines and intense cravings
16 minLesson 30: Advanced Breathing Techniques
Take your breathing practice to the next level
18 minLesson 31: Lifestyle Integration Strategies
Integrate pelvic health into your daily routine
22 minLesson 32: Troubleshooting Common Issues
Solutions for plateaus, setbacks, and special situations
24 minLesson 33: The Complete Maintenance Protocol
Your comprehensive reference guide for ongoing success
LifetimeUnlock Full Access
Get lifetime access to all 4 phases, video demonstrations, audio guides, and the maintenance protocol.