3 Exercises to Help Reduce Endometriosis Discomfort

Healing Endometrosis Pain with Gentle Movement

5/13 3 Exercises to Help Reduce Endometriosis Discomfort Breathe. Physical Therapy West Des Moines Des Moines

You may think endometriosis and exercise do not coincide with each other. When endo pain strikes the only thing you want to do is curl up in a little ball with a heating pad and move as little as possible. Then your physical therapist is telling you to move and you look at her like “Excuse me?!” I have witnessed this first hand many times, but these 3 stretches are my go to beginning exercises I offer to my clients suffering from a long history of endometriosis pain, and guess what–they often leave the office with a smile on their face!

Cat-Cow

On your inhale, let your tummy sink and on your exhale round through your back and press through your hands to separate your shoulder blades. Complete 10 breaths (or more!) 

Cat Cow for Endometriosis Pain Breathe. Physical Therapy West Des Moines

Half-Kneeling Hip Flexor Stretch

This stretch opens up the front of your hips and when tummy muscles are tight from guarding you from pain, it can stretch clear up into the abdomen. If it feels right, take your arm above your head and lean to the side to intensify the stretch. Hold for 5 belly breaths on each side!

Half Kneeling Pelvic Pain Endometriosis Yoga Breathe. Physical Therapy Des Moines

Belly Breathing

Ooooo! My favorite! Lay on your back with your knees bent or with the palms of your feet touching. Place your hands on your stomach or on the sides of your ribs. As you inhale, breathe into your tummy, pelvis, low back, and fill your lungs with as much air as you possibly can. As you exhale, sigh it all out! Complete 20 breaths daily!

Cat Cow for Endometriosis Pain Breathe. Physical Therapy West Des Moines

We have many favorite sayings around here, but “motion is lotion” is definitely within the top 5 most said. When we hurt, it’s hard to move, so be gentle with your body. Listen to what it is saying. It will guide you to exactly what it needs. 

For more help with reducing pelvic pain, give us a call at (515)-255-3932 or schedule an appointment online!