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Strength at home

Gentle exercises for endometriosis: breathe, steady and stretch

This routine is built from what the endometriosis exercise trials used: breathing and relaxation, gentle control work for the trunk and hips, and stretching. Those trials were small, and exercise isn't a treatment for endometriosis on its own, so use it alongside the treatment your GP or specialist recommends. It opens with slow breathing and a supported position for letting the pelvic floor soften, which suits you whether your pelvic floor needs relaxing, strengthening or both. Go by how you feel today and leave out anything that hurts. The figure shows each move; it can't show the pelvic floor.

20 minBeginner10 movesNo equipmentAbs · Glutes · Hip abductors · Back · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLying on your back with your knees bent, or sitting supported. About 4 seconds in and 6 out, with no holds. On each breath in, let your tummy and pelvic floor soften; never push downEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Let go

  1. Reclining Bound Angle (Supta Baddha Konasana)2 min
    Beginner · 3D demoA cushion under each thigh so your knees never hover. Keep breathing slowly, letting the pelvic floor soften and widen each time you breathe inHarder: Wide-angle seated forward fold (Upavistha Konasana)

Steady

2 rounds · Rest 30 to 60 s between rounds

  1. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoBack resting on the floor. Breathe out as each heel lowers to tap the floorHarder: Forearm plank
  2. Glute bridge8 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoBreathe out as you lift and hold for 2 seconds at the top. Stop short of any pelvic painEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Clamshell8 each side
    Beginner · Hip abductors, Glutes · 3D demoHand on your top hip; lift only as far as your pelvis stays still. Pad the bottom hip if it's soreHarder: Lateral band walk
  4. Bird dog, one limb at a time4 each arm and leg, 3 s hold
    Beginner · Abs, Back, Glutes · 3D demoOn all fours, reach one arm or one leg at a time. Make fists if your wrists ache. Harder: the full bird dogHarder: Bird dog

Stretch

  1. Cat-cow6 slow waves
    Beginner · Back, Abs · 3D demoMove with your breath, in a comfortable rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, forehead resting on your hands or a cushion. Let the pelvic floor soften as you breathe inHarder: Extended puppy pose (Uttana Shishosana)
  3. Reclined figure four (eye of the needle, Sucirandhrasana)30 to 45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh, not your shin, and never press down on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  4. Supine spinal twist (Supta Matsyendrasana)30 to 45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee keeps the twist gentleHarder: Seated twist, bottom leg straight

Finish

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoLying on your side or back. Let your jaw, shoulders, tummy and pelvic floor goEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Tips

  • On a flare day, ease off: do only the settle, let go and stretch blocks, or stop and rest, with heat and your usual painkillers if they help. Pain during the routine isn't something to push through.
  • See a pelvic health physiotherapist for an assessment, especially if you have pelvic pain, pain with sex or trouble emptying your bladder or bowel. They can tell whether your pelvic floor needs relaxing, strengthening or both, which is why this routine has no squeezes.
  • Do it 2 to 3 times a week, and walk, cycle or swim on other days if you can: the trials used 2 to 3 sessions a week for 8 to 16 weeks.
  • Breathe out on each effort, and don't hold your breath or bear down. If kneeling or lying on your back is uncomfortable, do the stretches on your side or leave them out.
  • After surgery, wait until your surgical team says core work is fine: full recovery after keyhole surgery can take 6 to 8 weeks.
  • Pelvic pain that is severe or getting worse, or that comes with feeling faint, pain in the tip of your shoulder or heavy bleeding, needs 999 or A&E (911 in the US).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the gentle exercises for endometriosis: breathe, steady and stretch take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 2 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.