Perineal massage

Perineal massage has been shown to have a:

Abdelhakim et al (2020)

When to start:

You can start from 34 weeks unless advised otherwise by your healthcare team.

How often:

Aiming for 5 minutes at least 2 times per week. Ideally more like 3-4 times per week.

How to perform:

Perform after a shower/bath or applying a warm compress to perineum for 5minutes.
Using lubricant or unscented oil, insert 1-2 fingers or thumbs 2-4cm into your vagina. *If performing the massage on yourself it’s easier to use your thumb.
Gently stretch down towards your anus & then out to the sides of your vagina in a U shaped motion(4-8 O’clock).
Then perform some sustained holds at 5 & 7 O’clock. (Holding 20-30 seconds).
You can continue alternating between the U shaped sweeping & the sustained holds for approximately 5 minutes.
You want to apply a firm stretch which may feel like a slight tingling/burning sensation.
Ensure to focus on relaxing your pelvic floor & continuing to breath throughout

Here is the module on preparing your perineam for birth from the Born Ready course.