Gyakorlatok endometriózisra — kis ütközés + medencefenék-tudatos

Endometriosis affects roughly 10% of women of reproductive age, but the exercise side is dramatically under-discussed in general fitness content. The published evidence: Awad 2017 RCT of 8-week low-to-moderate exercise programs reduced endometriosis pain and improved quality of life. The 2017 Gonçalves yoga trial added RCT-grade evidence for yoga specifically. The mechanism is multiple: reduced systemic inflammation, lower estrogen via increased sex hormone binding globulin (similar to PCOS), improved pelvic blood flow, and better pain modulation through endogenous opioid release. The critical caveat: AVOID high-intensity exercise during active flares — the additional inflammatory load can worsen pain in the short term. Collaborate with pelvic floor physiotherapy for the standard of care; many endometriosis sufferers have pelvic-floor hypertonicity that responds to specific PT.

Volya's catalogue carries the foundation: kegel-contraction for pelvic-floor coordination (down-training, not just contractions — work with a PT for hypertonic patterns), supine-piriformis-stretch for hip + glute release, supine-knee-to-chest for low-back/pelvic tension, cat-cow for gentle spinal mobility, diaphragmatic-breathing for autonomic regulation and pelvic floor relaxation, ninety-ninety-hip-stretch for hip-capsule mobility, side-lying-clamshell for glute strength, supported-glute-bridge for posterior chain. The AI coach also knows the nutrition side — Mediterranean anti-inflammatory pattern (Parazzini 2013 cohort evidence), omega-3 EPA+DHA 1.5-3 g/day (Hopeman 2015 association data, algae for vegans, anticoagulant flag), iron + ferritin testing (heavy menses drive deficiency), magnesium for cramping (food first, CKD gate), limit red meat + trans fats (cohort association with higher risk), low-FODMAP trial if IBS overlap (50% comorbidity), fibre 25-35 g/day for estrogen excretion. This is NEVER a replacement for gynecologic care — coordinate with your gynecologist + pelvic-floor PT for the full plan.