Exercise

2018, Responses from: Heba Shaheed

What are some suggested exercises for someone with endometriosis?

Endometriosis in women and girls is often accompanied by pain and discomfort in the pelvic region. The muscles and connective tissue in the pelvis, abdomen, back, hips and legs can become tight and sore. It’s important to keep the body moving to allow the muscles and connective tissue to lengthen, and to allow the nerves to slide and glide freely within the tissues.

Here are a few exercises that can be helpful to relieve the pain:

1. Pelvic floor drops:
Tension in the pelvic floor is common in women with endometriosis and pelvic pain. Pelvic floor drop exercises are essential to lengthen and relax the pelvic floor, especially with women who have pain with sex. Imagine the way a pebble drops into a pond, and imagine the ripples it makes outwards. Visualise this in your pelvic floor, and feel the way the pelvic floor muscles let go.
The following restorative yoga stretches are also beneficial. Spend some time in each of these poses whilst you breathe in deep and wide, and visualize your pelvic floor muscles softening down. You can complete the stretches in the following order.

Sphinx pose:

Modified pigeon pose:

Downward-facing dog pose:

Child pose stretch:

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