Övningar för IPV-överlevare — trauma-informerade, säkerhetsplanering först

Black 2011 CDC NISVS captured the scale: approximately 1 in 4 US women + 1 in 9 US men have experienced severe intimate partner violence (IPV) in their lifetime. Coker 2002 + Campbell 2002 documented the health consequences — chronic pain, headache, GI symptoms, PTSD, depression, and cardiovascular disease all elevated. Exercise can support recovery via nervous system regulation + body autonomy + parasympathetic activation, with van der Kolk 2014's trauma-sensitive framing applying. CRITICALLY: safety planning is paramount BEFORE any fitness routine — gym location + travel patterns + identifiable habits can be tracked in active danger. NDVH (National Domestic Violence Hotline) 1-800-799-7233 helps with safety planning. The exercise priorities are therefore: gentle parasympathetic regulation + breath work, supine + seated foundations that don't trigger orthostatic + don't require unfamiliar environments, posture against chronic vigilance hyper-arousal, and gentle progression respecting the daily energy envelope. AVOID forced 'self-care' fitness in unsafe situation (safety planning FIRST). AVOID high-stimulant pre-workouts (anxiety amplification).

Volya's catalogue carries the foundation moves chosen for trauma-informed practice: diaphragmatic-breathing for parasympathetic regulation (single most useful tool for PTSD hyperarousal), supported-glute-bridge for posterior chain that supports rebuilding, wall-push-up for upper-body strength scaling in private/predictable spaces, scapular-retraction for posture against chronic vigilance forward-rounding, cat-cow for spinal mobility, supine-knee-to-chest for low-back release, supine-piriformis-stretch in controlled range, standing-march for cardio at home + safe-space, sit-to-stand for functional strength. The AI coach also knows the nutrition side — Mediterranean / anti-inflammatory backbone for chronic pain + PTSD + sleep + mood, trauma-informed eating (hunger/satiety cues may be disrupted; structured meal timing supports regulation), protein 1.2-1.4 g/kg/day, iron + B12 + vitamin D + omega-3 monitoring (chronic-stress depletion), alcohol caveat (trauma + IPV history elevate SUD risk), B-complex + magnesium glycinate + tart cherry at bedtime support sleep recovery. CRITICAL: NDVH 1-800-799-7233 + LoveIsRespect + local DV programs + RAINN 1-800-656-4673 (sexual violence) + trauma-informed therapy + 988. Safety planning + legal advocacy + housing assistance + financial empowerment are interconnected supports. This is NEVER a replacement for safety planning + trauma-informed clinical care.