Some days your reach feels easy. Then your period arrives, your lower back aches, your hips feel heavy, and the floor seems a little further away. If your toe touch changes around your period, you’re not alone, and there are ways to keep going that work with your body rather than against it.

Why your reach might change

Hormones such as oestrogen and progesterone rise and fall through your cycle. Some studies have found small changes in how loose joints and tissues feel at different points, though the research is mixed, and everyone is different.

Many people notice cramps, a heavy or achy lower back, bloating or tiredness around their period. Any of these can make a forward fold feel less comfortable, and your body may stop you a little sooner.

Movement and period pain

Gentle movement can be a helpful option around your period. Research suggests regular exercise may help reduce the intensity of period pain for some people. Stretching is one gentle way to keep moving when you don’t feel like doing much.

Gentler options on period days

You could try:

• Bending your knees more as you fold, which takes pressure off your lower back.
• A seated fold, which can feel easier when your tummy is uncomfortable.
• A wide-legged seated fold, giving your tummy more space.
• Keeping your folds shorter, or doing part of your goal video.

The 30-second VIDA videos are a good option on days you’d rather not do much.

Noticing your own pattern

Your cycle is your own, and how it affects your body can be different from anyone else’s. Some people feel stiffer just before their period, some during, and some notice little change. Noticing your own pattern can help you plan, for example choosing gentler options on the days you tend to feel stiffer.

Your weekly check-in

If your period falls on your weekly check-in day, your reach may not show your usual progress. That’s normal. You’ll see your results in VIDA over the weeks, which gives a fairer picture than any one day.

Building your reach

Much of the early progress in stretching comes from your nervous system getting used to the stretch. About 10 minutes a week for each area is enough to see changes, so gentler days still count. Folding from your hips with soft knees helps your back stay comfortable.

Something to try this week

On the first day of your period, or a day you feel achy, try a wide-legged seated fold instead of standing, and notice how it compares.

What to take away

• Bend your knees more on achy days.
• Try seated or wide-legged folds when your tummy is uncomfortable.
• Use the 30-second VIDA videos on low days.
• Notice your own pattern through your cycle.

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