Chronic pain days

Light stretching may alleviate your symptoms by increasing blood flow and reducing muscle tension. This helps to ease pelvic pain, discomfort, inflammation and flexibility.

Listen to your body and get to know your limits, here’s a list of clinically approved exercises to get you started.

Pliability also offers a 7-day free trial for guided stretching, and the Start Stretching app is also free.

Moderate pain days

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Easy walking can ease Endometriosis symptoms by enhancing circulation and alleviating pelvic congestion. It also promotes the release of endorphins to relieve pain. 

Even a quick trip around the block encourages mental clarity, contributing to an overall sense of well-being and increased energy levels. 

Alltrails and Mapmywalk allow you to carve out a path and track your movement – perfect for trying out new routines.

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Low pain days

Light Yoga or Pilates can alleviate endometriosis symptoms by stretching and strengthening the muscles. It works to reduce stiffness while relieving oxidative stress.

I’ve found that Fiton is the best for free home workouts, with exercises as short as 5-10 minutes, it’s easy to pause if you find any of the movements uncomfortable.

Alo Moves also offers a subscription service for holistic workouts to prioritise gentle movement, mindfulness, and self-care. 

Outside the menstruation period

Tailor the intensity of your exercises based on your comfort level and listen to your body – you can always adjust your workouts to avoid exacerbating symptoms.

It’s common to experience flare-ups outside of menstruation, such as pelvic pain, spotting, and distention so it’s crucial to be considerate of your Endometriosis at all times. 

Always consult with a healthcare professional or a fitness expert to create personalised exercise plans that suit your individual needs.