Dr. Susie Gronski





If you’re like me and learn by doing, the Hands-On Training Program is for you.

Within this program, I teach you the skills you need to be an expert in treating yourself.

You'll get 6 sessions of 1:1 hands-on practice, learning about your body and how to use self-treatment techniques successfully to ease your pelvic pain.

Since it’s ‘hands-on’, you have to be willing to travel to my practice in Asheville, NC, which is surrounded by beautiful mountains. (Hey, being in nature is therapeutic. I swear, the research says so! Why not make a vacation out of it?)


The Hands-On Training Program includes:


  • A 60-minute 1:1 virtual initial consultation to listen to your story, review your health history, explore all health domains (nutrition, relationships, movement & exercise, physical environment, spirituality, mind-body, and other support systems), map out your health and personal goals.
  • A one-year subscription to {Pain} Train (see FAQs for details)
  • A 90 minute evaluation by a licensed doctor of physical therapy and certified pelvic rehabilitation practitioner
  • Pelvic Pain: The Ultimate Cock Block, a self-help book to manage your pelvic pain, written by yours truly
  • 5 x 90 minute hands-on training sessions guiding you through self-treatment techniques teaching you how to be your own physical therapist
  • A boatload of knowledge about your body, especially the lowdown down below
  • Extensive education about the brain on pain and how this impacts your healing process
  • Tailored teaching on how to do your own stretching, trigger point releases, external and internal pelvic floor muscle releases, connective tissue manipulation, soft tissue massage, myofascial release, pelvic floor relaxation exercises and more
  • 2 x monthly 30-minute virtual Q&A follow-up sessions to answer any questions you have while navigating through your self-help program
  • Unlimited email contact during the month of your program
  • An individualized pelvic health program modified to your specific needs
  • Partner instruction in hands-on techniques (optional)
  • Ongoing team-building recommendations so you get the best wellness team on your side
  • Access to health and wellness resources, including but not limited to videos, blog posts, articles, books, meditation guides
  • The guidance and power to be an expert in your own health
  • Invitation to join private Facebook support group
  • A TheraWand to help you release tight pelvic floor muscles on your own
  • 2 x myofascial release balls
  • Option to receive one-on-one treatment per request (additional fees apply)

now accepting new clients


Be the expert in treating yourself. Sign up today.





In the Hands-On Training Program, here’s what we’ll cover.


Day 1: Getting To Know Your Private Parts


Evaluate pelvic floor**
Identify muscles of the pelvic floor for self-assessment
Describe function of pelvic floor
Define perineum
Identify and be able to feel contributing fascial and connective tissue restrictions, trigger points of abdomen, legs, back and perineum
Identify range of motion limitations in neck, back, and hips
Assess rib cage and breathing patterns as they relate to pelvic floor function and health
Observe pelvic floor function (contract, relax, bear down)
Recognize postural deviations contributing to suboptimal pelvic floor function

**When signing the client agreement, you agree to the use of appropriate physical touch and have the right to decline if you wish to do so. An evaluation of the pelvic floor typically involves an internal pelvic floor assessment (rectal or vaginal).



Evaluate your current knowledge about pain and how it works
Discover the type of learner you are
Identify areas where you feel stuck in reaching your personal and health goals
Describe how the nervous system influences your pain
Describe how thoughts, beliefs, fears impact pain
Understand the concept of acceptance vs. resistance
Understand the ‘hurt does not equal harm’ concept of flare-ups
Identify catastrophizing and ruminating thoughts
Recognize danger and safety signals as they relate to your pain experience
Implement perceptual changes to shift mindset about pain
Recognize healing as a journey and not a race

Day 3: Take A Breather


Describe function of the diaphragm and how it affects the pelvic floor and nervous system
Demonstrate and apply various breathing techniques to help ease pelvic pain and tension
Demonstrate ability to find optimal posture for relaxed awareness of pelvic floor
Demonstrate use of breathing techniques for pelvic floor relaxation in functional and every day activities
Learn the art of a mind full of less
Learn how to meditate without being a zen buddhist
Apply meditation techniques moment by moment to control ruminating and catastrophizing thoughts
Strategize ways to use mindfulness in your daily life
Practice 10 minutes of customized and guided pelvic floor relaxation

Day 4: Get Limber & learn The Scoop on Poop


Demonstrate and apply stretches to ease pelvic pain
Demonstrate myofascial release ball techniques on abdomen, buttocks, and spine
Demonstrate use of breathing techniques with myofascial release and stretching techniques
Demonstrate self-led penile myofascial release
Apply myofascial release techniques to your abdomen
Understand concept of ‘listening’ to tissues
Understand how constipation affects pelvic pain
Define soluble and insoluble fiber and how it can affect constipation
Recognize the importance of fluid intake on constipation
Demonstrate proper toileting posture and defecation mechanics
Identify products that can be used to ease painful bowel movements

Day 5: Seek and Destroy!


Define a trigger point
Identify ways to improve success of trigger point release
Identify trigger points on yourself
Recognize and practice with tools used to treat trigger points
Demonstrate trigger point release for lower back, buttocks, groin, inner and outer thigh, abdomen, hamstrings, and psoas muscles
Integrate stretches learned in day 4 following trigger point release
Identify the pelvic clock
Apply external trigger point release for perineum and pelvic floor
Learn and apply connective tissue mobilization techniques to external pelvic floor
Demonstrate effective use of diaphragmatic breathing with trigger point release

Day 6:  The Magic Wand


Review and demonstrate the pelvic clock on 3D pelvic model
Demonstrate proper use and care of Pelviwand©
Demonstrate proper positioning and setup for internal release
Identify pudendal nerve internally and use of caution during internal release
Identify location of prostate internally
Perform internal pelvic floor trigger point release with Pelviwand© or finger
Perform internal obturator internus trigger point release
Demonstrate and apply various internal release treatment styles (Theiles massage, pressure hold, strumming)
Perform contract-relax technique to help with pelvic floor muscle relaxation
Demonstrate use of diaphragmatic breathing for internal pelvic floor release
Identify healthy types of lubricant
Practice, practice, practice

now accepting new clients

*This is not set in stone. I may add or eliminate portions of this schedule to best suite your learning style and goals for the program.


Be the expert in treating yourself. Sign up today.