How To: Perineal Massage

Congrats, mama-to-be! Pregnancy is an exciting time, and while your body is busy growing baby it’s important to take time to care for your body. Perineal massage is a technique that pregnant women can use to prepare for childbirth and promote postpartum recovery. By massaging the perineum, the area between the vagina and the anus, women can help to stretch and relax the muscles in this area, which can help reduce the risk of a vaginal tear during delivery and promote healing afterwards. Here's how to do perineal massage during pregnancy:

Step 1: Gather your supplies

To do perineal massage, you'll need a few supplies, including a comfortable place to sit, a clean towel, and a gyn-approved intimate moisturizer, like SweetSpot Labs Hydrate Ever After. You may also want to use a mirror to help guide your massage. We love this one from Nyssa Care.

Step 2: Find a comfortable position

Sit in a comfortable position, such as on a cushion or a yoga block, with your knees bent and feet flat on the floor. Lean back slightly and open your legs, allowing your perineum to be easily accessible.

Step 3: Apply lubricant

Apply a small amount of Hydrate Ever After to clean fingers and the perineal area. This will help to reduce friction and make the massage more comfortable.

Step 4: Massage

Place your thumbs about an inch inside your vagina, pressing down towards the anus. Gently massage this area, using a U-shaped motion, for 2-3 minutes. You should feel a slight stretch, but it should not be painful. As you massage, try to breathe deeply and relax your pelvic floor muscles. If you’re not sure exactly how to perform a perineal massage, check out this video for a step-by-step guide.

Step 5: Move to the sides

After massaging the middle of the perineum, move your thumbs to the sides and repeat the U-shaped motion, focusing on the areas where you are most likely to experience a vaginal tear during delivery. This may be towards the front or back of the perineum, depending on your individual anatomy.

Step 6: Repeat daily

Perineal massage is most effective when done regularly, so aim to do it daily, starting around 34 weeks of pregnancy. You can increase the duration of the massage as you get closer to your due date, up to 10 minutes per day.

In just a few minutes a day, you can help to prepare your body for childbirth, reduce the risk of vaginal tearing, and promote postpartum healing. It's important to note that perineal massage is not a guarantee against vaginal tears or other complications during childbirth, so it's important to talk to your healthcare provider about other ways to prepare for delivery. With a little bit of practice and patience, perineal massage can be an easy and effective way to support your body during this exciting time.

This website is for informational purposes only and not to be considered as medical advice. This information is not intended to diagnose, prescribe, treat, or cure any medical condition.