What exercises to do with endometriosis?

Regular physical activity is an essential supporting element leczenie endometriosisHowever, many patients struggle with this. Pain and discomfort often make any exercise difficult, and a lack of exercise exacerbates the disease. In this article, I'll explain how to incorporate exercise into your lifestyle and which exercises to choose. 

How to stay physically active with endometriosis?

When choosing and implementing physical activity for endometriosis, remember three principles: regularity, moderate intensity, and fun. I'll explain each of them now:

• Regularity – This is the key to success. Physical activity should become a permanent part of your lifestyle and have a permanent place in your calendar. One-off bursts won't bring positive results. How can you ensure regularity? If you've struggled so far, start by resolving to dedicate 10-15 minutes every day to some form of exercise. 10-15 minutes is a time that everyone can find. You can dedicate it to a walk, stretching at home, or even dancing between daily chores. Then, plan one training day a week for a longer workout, such as a 45-60-minute one, at home or at the gym. Put it on your calendar, let others in your household know, and treat it as sacred. Don't assume you'll go to the gym whenever you have a free moment, because that free moment often doesn't come.
• Moderate intensity – Physical activity is important for endometriosis, but it shouldn't be too intense. High intensity is an additional stressor for the body and a source of further stress. Sprints, intense intervals, CrossFit, and heavy weightlifting aren't always a good choice. Of course, if you enjoy these types of workouts, you don't have to give them up entirely, but make sure to alternate them with less intense forms of exercise, such as stretching, and ensure adequate rest and recovery between workouts.
• Game - This is a principle directly linked to regularity. Maintaining regularity will be possible when you choose a form of exercise that is enjoyable for you, not a chore. Don't like running? Maybe spinning classes on exercise bikes or a dance class would be a better choice. Barbell and dumbbell exercises don't suit you? Try resistance bands. Not feeling the yoga groove? Start with stretching and mobility exercises. Don't like working out alone and need an element of healthy competition? Sign up for team sports or take a friend to a climbing wall. Activity isn't just about running and the gym; it's about anything that gets your body moving and improves your mental and physical well-being. Try different activities until you find something that works for you. 

What physical activity is best for endometriosis?

Below, I'll present some of the best activities and exercises to consider if you have endometriosis. Remember, however, to tailor everything to your individual needs. Everyone has different preferences and abilities. I also encourage you to discuss your concerns with a urogynecological physiotherapist. A physiotherapist will select personalized exercises for you and show you how to maintain activity so it truly benefits you. 

Yoga for endometriosis

Yoga is one of the best forms of exercise for endocrine patients. It helps to gently stretch the body and reduce tension within the body. belly and pelvic floor, it also positively affects body awareness, reduces stress, and improves sleep. Regular yoga practice reduces the pain and discomfort associated with endometriosis – this is confirmed survey and patient experiences. Which yoga is best? All types of yoga that emphasize mindfulness and slow, controlled, fluid movement are recommended, such as Hatha Yoga, Nindra Yoga, Yin and Yang Yoga, and Restorative Yoga. Opening and stretching poses are particularly effective, such as:

• Baddha Konasana (Tied Angle Pose),
• Adho Mukha Svanasana (Downward Facing Dog),
• Setu Bandha Sarvangasana (building a bridge),
• Ardha Chandrasana (Crescent Pose),
• Uttana Shishosana (stretching puppy),
• Balasana (child's pose).

Yoga helps not only with endometriosis pain, but also with intestinal problems caused by irritable bowel syndromeIf you struggle with them, it's worth introducing yoga into your daily routine. 

Pilates for endometriosis

Pilates is another recommended and safe form of exercise for endometriosis. It focuses on strengthening the core muscles responsible for proper posture and stabilization, combining them with stretching elements. Correct breathing is also crucial in Pilates, which is why most training sessions begin with breathing exercises.Why does Pilates help with endometriosis? Strengthening the core muscles reduces tension and strain in the back and pelvic area. Pilates also improves circulation, body awareness, and teaches proper breathing and alternating muscle contraction and relaxation. 

Reformer Pilates, which involves performing exercises on special equipment, is currently very popular. Many people argue that this is the best form of Pilates and the only one that produces any results. However, this is not true. If you want to start Pilates but don't have a studio with reformers in your area, or you simply want to exercise at home on a mat, you can do it. Well-executed exercises will be equally effective and safe whether you do them on a reformer or a mat. However, remember that in Pilates, details and technique are very important.Sometimes moving one hand to the left by just 1 centimeter completely changes the feel and effect of an exercise. If you haven't done Pilates before, consider starting with a few lessons with an instructor who will explain everything to you. 

Strength training for endometriosis

Strength training can support the treatment of endometriosis. Regular, moderate strength and resistance exercise leads to reduced systemic inflammation, improved circulation, and pain reduction. However, individualization and moderate intensity are key. Initially, it's worth seeking the support of a physiotherapist or trainer who can show you proper exercise technique. Also, remember that not all exercises may be suitable for you, so don't compare yourself to how other women at the gym are exercising. Exercises like the hip thrust or glute bridge put a lot of pressure on the abdominal and pelvic muscles, which can be painful and uncomfortable. Listen to your body and never force anything. However, it's worth incorporating resistance exercise into your routine, especially if you're on hormone therapy or are on diet dairy-free or vegan. Strength training helps maintain bone mass and reduces the risk of osteoporosis, and its risk unfortunately increases with certain hormonal drugs and calcium deficiency. 

What exercises help with endometriosis pain?

I imagine that when you're in pain, you'd most like to curl up under a blanket with a hot tea and a hot water bottle. But I'll try to encourage you to try a few simple exercises that will ease tension and discomfort. You can do them at any time during your cycle, including during your period, whenever you feel discomfort.

• Back massage with a ball – Lie on your back and place a Pilates ball half-filled with air under your lower back. If you don't have a ball, that's fine; a small, soft pillow will do. Then, gently move and rotate your hips until you feel the ball or pillow massaging your back.
• Knees to the chest – Lie on your back on a mat or blanket. Bend your knees and pull them toward your chest to feel a lengthening and stretching sensation in your lumbar spine. 
• Frog – Lie on your back with your hands at your sides. Put your feet together and your bent knees loosely out to the sides. You can place pillows under them for comfort. You should feel a stretch in your hips and lower abdomen.
• Deep squat – Squat down and spread your knees wide. Your feet should be completely flat on the floor. Remain in this position for 40-60 seconds. If you find it uncomfortable, you can place a pillow or yoga block under your buttocks. 

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Summary

Regular, moderate physical activity that you enjoy is an important part of supporting endometriosis treatment. It helps reduce pain, improve pelvic floor muscle function, and increase overall body flexibility. Recommended forms of exercise include Pilates, yoga, and resistance training. Endometriosis training should not overly tax the body, but should facilitate tissue relaxation, improve posture, and promote regeneration. It's important to individually adjust the intensity and type of activity to your current well-being and health, and to work with a urogynecological physiotherapist. 

Źródła:

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