RESOURCE LIBRARY
Free Pelvic Floor Resources for Women, Matched to Exactly What You're Dealing With
Finally understand what's going on, and get your day back.
Every guide and class on this page answers one specific problem rather than covering the pelvic floor in general. They come from Isa Herrera, MSPT, CSCS, a pelvic floor physical therapist, and they're for the woman who stopped doing things she loves. Take what you need. Nothing here costs anything.
There's a reason you haven't come across most of it. Most of it was delivered in a treatment room, one woman at a time, out loud. It was never written down for strangers, because writing it down was never the job. Nobody publishes that many single conversations, so it never reached you.
It was 22,000 women across 21 years. Some were healing. Some were leaking. Some had been handed the word prolapse. Some were in pain. Whichever of those you're standing in right now, there's something on this page written for it.
FREE RESOURCES
Take what you need. Nothing here costs anything.
Start Here: Take my What’s Your Vagina Type Quiz
The framework Isa built from 22,000 assessments, so you can stop guessing and start reading your own body.
If You Don't Know Your Vagina Type
This is not a personality quiz. Isa built the V-Type framework after assessing more than 22,000 women and finding the patterns that kept repeating. Ten questions place you as Laid-Back Lucy™, Tense Tamara™, Baffled Bonnie™ or Healthy Heather™, and your V-Type tells you which resource below to open first.
Your V-Type is not fixed. Birth, surgery, trauma and stress all move it, which is why learning to read your own body matters more than any single result. That is what the framework is for. You stop reaching for cookie-cutter routines built for a generic body and you start assessing your own, for the rest of your life.
Finish and get an honest foundational assessment of where you are today.
Show Me My V-TypeGUIDES
The Leak-Free Blueprint
Stop Mapping Bathrooms: What Leaking Is Really About
Trace it back and you land on pressure and support, not willpower, and both of those are things you can work with. You'll learn to tell whether yours comes with a cough or with the sudden urge, and the coat stays on the hook all evening.
The Perfect Kegel Checklist
Is Your Kegel Doing the Healing Work?
Now you can check it yourself, without hoping and counting. You'll feel the letting go that the instruction you were given left out, and once you feel it, the minutes you spend at the kitchen sink every day are landing where you meant them to.
The Vaginal Dryness Survival Guide
Your Body Changed After Menopause. The Dryness Is Real.
You'll finally have language for what happened in the tissue, and why it doesn't settle on its own. You'll know the difference between short-term comfort and work that addresses what is actually different underneath, and the walk you've been quietly shortening is yours again.
Vaginal Villains
The Irritation and the Pain Come From Somewhere Ordinary
You take something out instead of adding something new, and what comes out is what you reach for on purpose every day, believing it helps. You'll learn why "unscented" and "natural" promise nothing on a label, and your morning routine gets shorter and costs you less.
WATCH AND ATTEND
The Pelvic Floor Fix Masterclass, in Isa's Own Hands
End Bladder Leakage & Enjoy Stronger, Tighter "Lady-Parts" Using The NEW Science of Kegel Fascia Training*
Teach Me the FixTHE PODCAST
Real questions. Real answers. Real women.
Pelvic Power Hour™
Isa's podcast. One question an episode, answered start to finish, the way she answered it in the treatment room for twenty-one years. No panel. No preamble. She helps women have happy vaginas, happy bladders and happy lives, and she says so out loud.
Episode 18 · Prolapse · 12 min
You get the third thing, the one that sits between waiting and surgery. You'll find that a cystocele, a rectocele and a dropped uterus are all the same hammock under different names, and picking up the laundry basket is not a decision anymore.
Listen to Episode 18Frequently Asked Questions (Based on Real Questions)
Are these pelvic floor guides really free, and what's the catch?
Yes, free. You give an email address, and the guide comes straight to your inbox. The nearest thing to a catch is that Isa emails you afterwards, and every one of those carries an unsubscribe link. Using it doesn't take the guide back.
How do the guides arrive, and how long does it take?
By email, as a PDF, usually within a few minutes. You'll get a note telling you it's on the way and where to look if it isn't. Everything reads on a phone, so you can start anywhere.
Which one should you start with if more than one sounds like you?
Start with the stage you're standing in: healing, leaking, prolapse or pain. If more than one fits, take the V-Type quiz above and let it choose. If you'd rather not decide, start with leaking. It's the door most women come through.
Do you have to buy anything to use these guides?
No. Nothing here requires a purchase, and none of it is a trial. Isa sells programs and supplements elsewhere and she'll tell you about them. That's a separate decision. These guides work on their own, exactly as written.
What do you join when you download one of these guides?
Isa's email list, plus an open invitation to her free SuperstaRR Queens group. It's a private Facebook group of women working on the same things. You ask to join when you want to, and nothing enrols you automatically. It is not Isa's paid membership, and a download does not put you there.
Can you use these without equipment or a diagnosis?
Yes. No equipment, no diagnosis, nothing to order first. Everything in them uses your own body and nothing else. If you already have a diagnosis, they still apply. If you don't have one, you don't need one to begin.
What if you have tried things before and nothing held?
Then you were probably handed an instruction without the technique that makes it work. That is the gap these are built for. Each one helps you check what you're actually doing, instead of telling you to do more of it. If nothing has held, that is information about the instruction, not about you.
Every one of these resources came out of the same pair of hands, and there’s one more page that answers what this one doesn’t: why she started.