How Your Cycle Affects Your Range of Motion & The Link Between Hormones and Flexibility
When it comes to movement and flexibility, most people assume progress is purely about consistency, technique, and stretching routines. But for women, there’s another powerful factor at play—hormones.
If you’ve ever noticed that some days you feel extra fluid and flexible, while other times you feel stiff and restricted, you’re not imagining things. Research shows that hormonal fluctuations throughout your menstrual cycle directly impact muscle elasticity, ligament stability, and overall mobility (Chidi-Ogbolu & Baar, 2019).
Understanding this connection allows you to train smarter, prevent injuries, and make the most of each phase of your cycle.
Before we dive into the details, make sure to check out our post on How Dance Influences Your Cycle to see how movement can help regulate hormones, relieve period symptoms, and support your overall well-being!
How Your Cycle Influences Your Flexibility
Your menstrual cycle consists of four phases, each influencing how your body feels and moves. Here’s what happens hormonally and how it affects flexibility:
1. Menstrual Phase (Days 1-5) – Lower Energy, Tighter Muscles
Hormonal Shift: Estrogen and progesterone levels are at their lowest.
Body Response: Many women experience stiffness, fatigue, bloating, or cramps, making deep stretches feel more restricted (Daley, 2009).
💡 Best Approach: Focus on gentle mobility work, light stretching, and restorative movement. Listen to your body—if you're experiencing pain or discomfort, avoid pushing your limits.
2. Follicular Phase (Days 6-14) – Your Peak Flexibility Window
Hormonal Shift: Estrogen rises, increasing collagen production and muscle elasticity (Tenan et al., 2016).
Body Response: This is when you feel most flexible, strong, and energized! Your ligaments are looser, allowing for greater range of motion.
💡 Best Approach: Use this time for deeper stretching, active flexibility work, and skill progression—this is the best time to push for splits, backbends, and mobility goals!
3. Ovulation Phase (Days 14-16) – Strong, but Be Cautious
Hormonal Shift: Estrogen peaks, while luteinizing hormone (LH) surges.
Body Response: While you feel strong and mobile, ligaments become more lax, increasing the risk of hypermobility or overstretching (Wikström-Frisén et al., 2017).
💡 Best Approach: Continue flexibility work but focus on stability. Combine passive stretching with active strength-based flexibility to maintain control and prevent overstretching injuries.
4. Luteal Phase (Days 17-28) – Strength Over Stretch
Hormonal Shift: Progesterone rises, while estrogen starts to decline.
Body Response: You may feel less flexible, slightly bloated, and more fatigued, as progesterone causes fluid retention and muscle stiffness (Elliott-Sale et al., 2021).
💡 Best Approach: Shift focus to strength-based flexibility and controlled mobility. Instead of passive stretching, incorporate dynamic movement and resistance work to maintain flexibility without pushing beyond your limits.
How to Optimize Your Flexibility Training Based on Your Cycle Phase
Track Your Cycle Apps can help you track how your flexibility shifts throughout the month.
Plan Around Peak Flexibility Schedule deep stretching and mobility work during the follicular phase when your body is naturally more elastic.
Listen to Your Body On days when you feel tight or restricted, prioritize active mobility and strength over passive stretching.
Avoid Overstretching Near Ovulation Your ligaments may feel looser, but that doesn’t mean your muscles are stronger—to avoid overstretching and focus on controlled movement.
Adjust Recovery & Hydration During the luteal and menstrual phases, increase hydration, nutrition, and gentle movement to prevent stiffness.
Work With Your Body, Not Against It
Your body is constantly changing, and so is your flexibility. Instead of getting frustrated when you feel stiff or limited, recognize that these natural fluctuations are part of your cycle. By understanding and working with your hormonal rhythms, you can train smarter, reduce injuries, and improve your flexibility in a way that feels aligned with your body. Over time you will be able to understand how your cycle influences your flexibility, but as all things, it needs time and practise.
References
Chidi-Ogbolu, N., & Baar, K. (2019). Effect of estrogen on musculoskeletal performance and injury risk. Frontiers in Physiology, 10, 1834.
Daley, A. (2009). Exercise and primary dysmenorrhea: A comprehensive and critical review of the literature. Sports Medicine, 39(7), 535-557.
Elliott-Sale, K. J., Minahan, C. L., de Jonge, X. A., Ackerman, K. E., Sipilä, S., & Constantini, N. W. (2021). Methodological considerations for studies in sport and exercise science with women as participants: A working guide. Sports Medicine, 51(5), 843-861.
Tenan, M. S., Brothers, R. M., Tweedell, A. J., Hackney, A. C., Griffin, L. (2016). Changes in quadriceps force activation during the menstrual cycle. European Journal of Applied Physiology, 116(1), 179-185.
Wikström-Frisén, L., Boraxbekk, C. J., Henriksson-Larsén, K. B. (2017). Effects of menstrual and oral contraceptive cycle phases on isometric and isokinetic force in physically active women. Journal of Strength and Conditioning Research, 31(6), 1569-1577.
Comments