perineum is the muscle and tissue between the anus and
vulva. During childbirth, the perineum stretches and
sometimes tears. One way to help prevent tearing is to stretch and massage the
perineum for a few weeks before your due date.
Studies show that
women who did regular perineal massage reported less perineal pain in the weeks
after childbirth. Women having their first vaginal delivery also had lower
How to do perineal massage
Starting at week 34 of
your pregnancy, take about 5 minutes to massage your perineum, three to four
times a week. The goal is to get the muscle and tissue used to stretching. At
first, it may burn and feel uncomfortable. But this will get better after a few
Sit with your legs apart and your back
supported. You might want to have a hand mirror handy, so you can see your
perineum. Or your partner can do the massage for you.
massage oil on your fingers. (Or you can use a water-soluble vaginal lubricant,
such as Astroglide or K-Y Jelly.)
Place a thumb or finger about
2 in. (5.1 cm) into your
vagina, and use it to gently stretch the wall out to the side. Call this 3
Still pressing and stretching outward, sweep down to 6
o'clock and over to 9 o'clock.
Beckmann MM, Stock OM (2013). Antenatal perineal massage for reducing perineal trauma. Cochrane Database of Systematic Reviews (4).
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