A perineal massage is an exercise that’s recommended starting from about week 32 of your pregnancy.

perineal massage

It involves massaging the perineum in order to make it more flexible, which can help prevent tearing during and help you avoid having to get an episiotomy.

Most women – almost 93% experience some tearing during pregnancy. You can help minimize the degree of the tearing by performing a perineal massage.

Here’s how to do it:

1) Wash your hands and trim your nails. Grab your favorite all-natural pure oil, like organic coconut oil or jojoba oil work well.

2) Choose a comfortable position. Lying on your back with legs been with knees apart. Or in a seated squat position on a chair.

3) Apply the lotion to your hands and spread it on your vagina, performing circular movements with your thumbs for a few minutes. This will help activate blood circulation to the area, which will make it more comfortable and easier for you.

4) Put your thumbs inside your vagina about 3-4 centimeters and press your perineum downwards (you’re kind of pushing toward your butt/anus).

Note: The perineum is generally defined as the surface region between the pubic symphysis and the coccyx. The perineum is below the pelvic diaphragm and between the legs. It is a diamond-shaped area that includes the anus and, in females, the vagina. You may have heard some slang words for the perineum like taint or grundle. All the same thing.

5) Continue this for about two minutes until you feel some mild tingling sensations.

6) If anything hurts, you can try more warm water or heated towels to prep the area. You may have to start slow and repeat every day as you stretch and loosen the perineal area.

7) Repeat daily up until labor.

Tips:

Try to pee before you start. Use a mirror to help you see better. Use a warm towel to help prep the area.


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Please subscribe to the Juna Women Podcast wherever you listen to Podcasts.  If you have feedback or know someone who would be a great guest on the show, please reach to Sarah@juna.co.  For more from Juna, please enter your e-mail below to receive our FREE E-book, 30 Healthy Snacks For Pregnancy