Trying a menstrual cup or disc for the first time can feel a little intimidating, especially if you wait until your period starts to figure everything out.

The good news is that you can practise inserting and removing a menstrual cup or disc before your period arrives. A short practice session can help you understand how the product folds, where it sits and how to remove it, without also having to deal with period blood.

Here are a few things to know before you start.

Can You Practise Before Your Period?

Yes. You can practise inserting and removing a reusable menstrual cup or disc when you are not menstruating.

However, your vagina may be less naturally lubricated when you are not on your period, so insertion and removal can feel slightly different.

There is also no need to wear the product for hours just for practice. The aim is simply to become familiar with inserting it, checking its position and removing it comfortably.

Start With Clean Hands and a Clean Product

Before practising:

• Wash your hands thoroughly.

• Make sure your cup or disc has been cleaned and sanitised according to its instructions.

• Find somewhere private where you can relax.

• Give yourself plenty of time so you do not feel rushed.

The shower can also be a good place to practise because your body is warm and relaxed.

Use a Little Water-Based Lubricant

If the cup or disc feels difficult to insert, a small amount of water-based lubricant can make a big difference.

Apply a small amount around the rim or the part of the product that will enter first.

Avoid covering the entire product in lubricant, as this can make it difficult to hold while you are trying to insert it.

Practising With a Menstrual Cup

Before inserting your cup, practise folding it in your hands a few times.

Some common folds include:

• The C-fold

• The punch-down fold

• The 7-fold

There is no single best fold. The easiest one is simply the one you can comfortably hold while inserting the cup.

Once you are ready:

1. Fold the cup.

2. Relax your pelvic floor muscles.

3. Gently guide the folded cup into the vaginal canal.

4. Allow it to open.

5. Run a finger around the base if possible to check that it has opened.

A menstrual cup generally sits lower in the vaginal canal than a menstrual disc.

You should not need to push it as high as possible.

Practise Removing Your Cup Too

Removal is just as important to practise as insertion.

Do not simply pull down hard on the stem.

Instead:

1. Relax your pelvic floor.

2. Reach for the base of the cup.

3. Pinch the base to help release the seal.

4. Gently wiggle the cup downward.

5. Remove it slowly.

The stem can help you locate the cup, but it is not designed to be used like a tampon string.

Practising With a Menstrual Disc

A menstrual disc is inserted differently from a cup.

Rather than sitting in the vaginal canal, a disc is positioned higher up, with the back of the disc sitting behind the cervix and the front rim tucked behind the pubic bone.

To practise:

1. Pinch the sides of the disc together so it becomes long and narrow.

2. Insert the disc at a slight downward and backward angle, towards your tailbone rather than straight upwards.

3. Continue pushing it back as far as it comfortably goes.

4. Push the front rim upwards and tuck it behind your pubic bone.

When correctly positioned, you generally should not feel the disc.

Practise Removing Your Disc

When you are ready to remove it:

1. Sit on the toilet or squat comfortably.

2. Relax your pelvic floor muscles.

3. Reach for the front rim or removal ring.

4. Gently untuck it from behind your pubic bone.

5. Keep the disc as level as possible while slowly pulling it out.

There will obviously be no menstrual blood inside during practice, but learning the movement can make removal much easier once your period begins.

Try Different Positions

There is no correct position for inserting a cup or disc.

You may find it easier to:

• Sit on the toilet.

• Squat.

• Stand with one leg raised.

• Practise in the shower.

Your vaginal canal also angles backwards rather than vertically upwards, so aiming towards your tailbone can often make insertion easier.

Don't Force It

Using a cup or disc should not cause significant pain.

If your muscles tense up, stop and try again later. Repeatedly forcing the product into place can make you more uncomfortable and make the process harder.

Sometimes it simply takes a few attempts to understand the angle and position that work for your body.

Practice Cannot Tell You Everything

A pre-period practice session is useful, but it cannot completely tell you whether a cup or disc will work during your actual period.

During menstruation:

• Your cervix may sit slightly higher or lower.

• Your natural lubrication may be different.

• You will need to learn how often to empty your product for your flow.

• You will be able to see whether the product is collecting your flow without leaking.

So think of practising before your period as a way to learn the technique rather than a complete test of how the product will perform.

Give Yourself Time

Very few people become menstrual cup or disc experts on their first attempt.

Insertion, positioning and removal are skills, and they generally become easier once you understand your own anatomy and how your chosen product sits inside your body.

A little practice before your period can take away some of the uncertainty, so when your next cycle arrives you already know what to expect.

Menstrual Disc

Menstrual Cup

A menstrual disc can sometimes feel stuck, but it cannot get lost inside your body. Learn why removal may be difficult, how to remove it safely, and when to seek medical help.

Many people experience period cramps, but how much pain is considered normal? Learn what causes menstrual cramps, what symptoms to expect, and when to speak with a healthcare professional.