Why Consider Tai Chi for Endometriosis?

Tai Chi exercises for endometriosis can be an effective part of a holistic treatment for endometriosis. These gentle, low-impact movement practises are rooted in Chinese medicine and martial arts and focus on deep breathing, fluid movements, and mindfulness to enhance overall well-being.

Of the many courses of treatment for endometriosis that are offered, Tai Chi is an effective way to address many aspects of the disease in a non-invasive and low-impact way. The enhanced blood flow, flexibility, and relaxation that come from Tai Chi exercises grant the practitioner positive benefits beyond the complications of endometriosis, especially those with sedentary lifestyles or those working office jobs.

In the remainder of this article, the scientific backing for Tai Chi exercises to reduce pain, improve circulation and support digestion will be explored. The consequences of an endometriosis diagnosis can present in the form of chronic pain, digestive issues, stress and hormonal imbalance and stiffness and muscular tightness. Tai Chi exercises for endometriosis effectively address these four main areas – pain, digestion, hormones and mobility.

How Tai Chi Helps with Endometriosis

Pain Relief

In a 2022 study published in the Journal of Pain Research, Tai Chi was shown to increase pain thresholds in 30 healthy women by an average of 17.2%. (Effect of Tai Chi Quan on the Pressure Pain Thresholds of Lower Back Muscles in Healthy Women) In this randomized controlled trial, the Tai Chi group of 30 women took part in a 40 minute Tai Chi session as opposed to the control group which did 5 minutes of sham Tai Chi followed by thirty five minutes of rest. It was concluded that Tai Chi may help relieve pain by enhancing muscle relaxation and reducing pain sensitivity. This suggests the significant potential for managing chronic pain conditions such as endometriosis. Regular movement is essential for symptom management for any chronic disease. Physical exercise is a well-documented non-pharmacological treatment for chronic pain. In a study from 2016 funded by the Patient Centered Outcomes Research Institute, the researchers found that movement therapies – mentioning Tai Chi explicitly in the study – had beneficial effects on pain, sleep, cognitive function and physical function. (Physical exercise as non-pharmacological treatment of chronic pain: Why and when)

Improved Digestion

A 2023 study published in the International Journal of Environment Research and Public Health showed that one effective way of treating endometriosis is systematically addressing comorbidities that are associated with the disease. (Physical Activity in Women with Endometriosis: Less or More Compared with a Healthy Control?) For those with endometriosis, one common comorbidity of endometriosis is irritable bowel syndrome (IBS). In 2018, with the University of Gothenburg, Elisabet Johannsesson employed both quantitative and qualitative methodologies to show that IBS is significantly improved by physical exercise. Exercise improves blood flow by which the digestive tract can keep nutrients moving through the system. She followed up with participants of the study over five years later to show maintained improvement of IBS symptoms with regular exercise. (Johannesson)

Stress and Hormonal Imbalance

In addition to reducing pain and inflammation, Tai Chi exercises can improve mental health. Physical exercise relieves stress, improves mood, increases energy and stamina, reduces tiredness, and improves sleep, all of which have a direct relationship with hormonal balance. (Exercise for Mental Health) A multi-center, cross-sectional study in 2023 for the International Journal of Environment Research and Public Health found that women with endometriosis exhibit reduced levels of physical activity as compared to women of the same age without that diagnosis. The limited activity is from the effects of endometriosis like increased pain and pain sensitivity, fear and avoidance behaviours, fatigue and limited social support. The authors of the study conclude that addressing these comorbidities and tailoring interventions will address these mental health barriers of women with endometriosis, leading to more engagement with physical activity. (Physical Activity in Women with Endometriosis: Less or More Compared with a Healthy Control?)

Flexibility and Mobility

Harvard Medical School reports that Tai Chi improves balance, increases muscle strength, and boosts upper and lower-body flexibility when practices regularly. For women with endometriosis, as described previously, physical activity is paramount to holistic well-being. Tai Chi exercises are excellent, low-impact way to achieve physical activity goals. Due to pelvic pain associated with endometriosis, posture is compromised. Posture correction, pain management and overall well-being are interconnected. By practicing Tai Chi, the participant can reduce pelvic pain, improve posture, and increase overall flexibility and mobility. (Efficacy of exercise on pelvic pain and posture associated with endometriosis: within subject design)

Best Exercises for Endometriosis

Tai Chi is a great form of exercise for those dealing with endometriosis due to the accessibility of most people to performing these exercises with relative ease. Below are a few examples of these exercises:

Rolling the Ball

Benefits: Stimulates blood flow to the abdominal area and improves flexibility.

How to do it:

• Stand with feet hip-width apart and imagine holding a large ball in front of your belly.
• Shift your weight to the right leg while turning your torso slightly to the right.
• Shift your weight to the left leg while turning slightly left.
• Keep your hands moving smoothly, as if rolling a ball.
• Repeat for 2-3 minutes while breathing deeply.

Tai Chi Opening and Deep Breathing

Benefits: Relaxes the pelvic floor muscles, improves circulation and reduces stress-related tension.

How to do it:

• Stand with feet hip-width apart, knees slightly bent, and hands at your sides.
• Inhale deeply through the nose as you raise your arms slowly to shoulder height with palms facing upward.
• Exhale through the mouth as you slowly lower your arms, imagining tension melting away.
• Repeat 6–10 times, focusing on deep diaphragmatic breathing.

Flowing Qi Circle Exercise

Watch it HERE.

Benefits: Enhance circulation in the lower abdomen and pelvis.

How to do it:

• Starting Position:

• • Stand shoulder-width apart, knees slightly bent with relaxed shoulders and upright spine.
  • Hands in front of lower abdomen, palms facing each other (as if holding an energy ball).

• Raise the Energy Ball (Inhale):

• • Slowly lift hands upward toward chest level in a circular motion.
  • Keep hands soft and relaxed.

• Expand & Open:

• • When hands reach chest height, gently separate them outward to the sides.
  • Imagine gathering energy around you.

• Sink & Close (Exhale):

• • Lower hands back down to the starting position.
  • Slightly bend knees as hands return to the lower abdomen.

• Repeat:

• • Perform for 1 – 3 minutes with smooth, flowing movements while practicing deep breathing.

Tai Chi Exercises for Endometriosis

Endometriosis presents challenges and physical movement is a powerful tool to reclaim control and well-being. Performing low-impact, simple Tai Chi exercises for endometriosis are an effective way to address many of the complications that result from this disease. Tai Chi reduces pain, develops digestive health, improves mental health, and increases flexibility and mobility. Tai Chi is an excellent way to support overall health and find natural relief. As with any physical activity, those exercising should listen to their body, start slow, and focus on consistency. Even a few minutes per day can make a difference.

* These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. We can’t guarantee the treatment result, as the symptoms of conditions are unpredictable and vary greatly from person to person. The treatment length and recovery time also varies for individual. Please visit our clinics website: GinSen where a specialists will discuss your care and provide a consultation, and the treatment will be designed to meet your individual needs.