Period cramps are among the most debilitating symptoms many of us have to deal with on a monthly basis. They make everything feel harder and often create a barrier to exercise – who can be bothered to schlep to the gym when it feels like their belly button is being stabbed? But gentle movement really can help to soothe pain, if you do struggle with cramps.

Paola Di Lanzo is the founder of Paola’s Body Barre and a barre, yoga and pilates expert who believes that certain restorative poses can be really effective at relieving menstrual pain. The key, she says, is not putting too much effort in: “It’s important to note that stretching to ease cramps is less about pushing your body to boost flexibility and more about embracing a practice that will help you relax and feel better.”

While it might be tempting to stay curled up on the sofa when you’re in discomfort, studies prove that – if you’re able to do it – movement might be more beneficial. A comparison of two randomised clinical trials showed that stretching really is effective in reducing pain intensity during menstruation. For severe pain (dysmenorrhea), a 2o23 study found that combining the knee-to-chest stretch (explained below) with heat-pack therapy has a “significant effect in improving the pain and the monthly irregularities in menstrual pain”.

With that in mind, below Di Lanzo shares her top period stretches, and how to do them. The best bit? Each one can be done in bed (or, in the case of the forward fold, next to your bed).

5 effective stretches for period cramps, according to a pilates expert