Supporting materials

The pain associated with endometriosis is inextricably linked to tension in the body and limited tissue elasticity. Endometriosis It creates local inflammation, which leads to adhesions forming, and these adhesions limit the mobility of body tissues. They also cause pain—not only in the affected areas but also in other areas of the body. Therefore, the entire body suffers.

To break this vicious cycle of tension and pain, a comprehensive approach to treatment is needed, including physiotherapy, but above all, wise, targeted and supportive daily movement and breathing.

We want to offer you gentle physical activity that will not only be enjoyable, but will also support learning body awareness and a new, better relationship with it.

We've prepared three sets of simple exercises that maximize pelvic floor support and whole-body mobility, while also teaching proper breathing. We've combined elements of yoga, Pilates, and functional breathing to create very gentle sequences of movements and breathing that you can practice daily. They're not strenuous or tiring—rather, they're exercises that will help you learn about your body, awaken mindfulness, and perhaps help you control your pain.

You'll find a table of contents below each video. To begin, we suggest watching and carefully listening to the instructions for performing the movements and breathing. Once you've mastered the techniques, you can choose the exercises you feel like doing. You don't have to do all the exercises every time, but to begin to feel their effects, we suggest practicing them daily, even for just a few minutes.

Regular physical activity, especially focusing on the pelvic floor muscles, can alleviate the symptoms associated with endometriosis. We recommend practicing Pilates at home because it's not just exercise, but above all, a holistic approach to movement that connects the body and mind—it not only strengthens the body but also promotes mental well-being. Pilates exercises, which focus on strengthening the pelvic floor muscles, can help increase flexibility, improve posture, and reduce muscle tension, which can help alleviate the pain associated with endometriosis.

Before you begin exercising, remember that every woman is different, and in the case of endometriosis, each woman experiences different symptoms, each with varying degrees of severity. Therefore, adapt the suggested exercise sequences to your own abilities, needs, and current health condition. During your practice, be sensitive to your body – perform the exercises gradually and adjust their intensity to your abilities. Always be guided by your own well-being and listen to your body's signals.

Regular exercise is crucial to achieving results, but it shouldn't be perceived as pressure. We encourage you to move, but at the same time, listen to your body and adapt your practice to its changing needs. If you feel tired or the pain is too intense, let it go—give your body a well-deserved rest. Always modify exercises so that they are comfortable and soothing, not difficult.

Thus, by practicing Pilates with understanding and respect for your body, you can experience not only physical benefits but also improved mental well-being. Let this be a time dedicated to your own health and well-being, tailoring it to your individual needs.

Mindfulness is an essential component of comprehensive treatment for endometriosis, a chronic condition. Mindfulness is a practice that focuses on the present moment without judgment or reaction. Those who practice mindfulness learn to accept situations, regardless of whether they are pleasant or unpleasant. In the context of treating a chronic condition, mindfulness can provide numerous benefits.

The first important aspect is stress management. Endometriosis often leads to increased stress levels in the patient, which can negatively impact the course of the disease. Mindfulness helps reduce stress by focusing attention on the present moment, which in turn contributes to improved overall well-being.

Another important element is pain management. Practicing mindfulness allows for a more conscious experience of pain, which often leads to better understanding and acceptance. This allows the patient to better cope with pain and even reduce its intensity.

Mindfulness also supports improved sleep quality, which is crucial for recovery. Chronic illnesses are often associated with sleep disturbances, and practicing mindfulness can help relax the mind and improve sleep quality.

Finally, mindfulness can have a beneficial effect on overall mental health, helping to manage depression, anxiety, and other psychological ailments that often accompany endometriosis.

Take advantage of the mindfulness practice recordings we've prepared for you. They'll help you learn to control your breathing or calm your stress.