And why are we advising you to massage it? From 35 weeks of pregnancy massaging the perineum 3 to 5 times a week for only 3 to 5 minutes each time using an appropriate massage oil has been proven to add elasticity to the perineal skin and muscles helping it to stretch more easily, reducing the risk of severe tears or the need for an episiotomy (a cut made to the perineum to widen the vaginal opening for the baby to be born) during childbirth.

National statistics show that 85% of women who birth vaginally will sustain perineal trauma during vaginal birth. This includes episiotomies, tears, and grazes.

Learning how to stretch the perineum through massage gives you the best chance of a better birth experience and a smoother recovery. Perineal massage is best avoided if you have a known vaginal infection, thrush, or genital herpes, or if you have been advised to avoid it by your healthcare team.

How to do perineal massage

The Midwives at My Expert Midwife recommend performing regular perineal massage from 35 weeks of pregnancy, 3 to 5 times a week for 3 to 5 minutes each time.

Wash your hands thoroughly using soap and hot water, find somewhere comfortable to sit or recline (a couch or your bed is perfect), bring your heels together and bring them close to your bottom, open your knees and let them fall to the side. Alternatively, you may find it easier to put one foot on a raised surface such as a small stool or the toilet in a similar way to how you would insert a tampon. If your partner is willing to help you might like them to perform the massage.

Apply a few drops to your perineum (do not worry if any of it goes internally, a perineal safe oil will cause no harm if it goes inside your vagina), some women may find they need more than others so add more if you need to.

Using your thumbs, gently insert them inside your vagina and then place your forefingers on the skin of your perineum. Stretch the perineal skin gently pressing downwards towards your anus and sideways until you feel a slight stretching sensation. Hold the stretch for 1 to 2 minutes. If it feels uncomfortable relax the stretch slightly; you’ll find what suits you best and gradually you will become more confident.

Massage the perineal skin between your thumb and forefingers upwards, outwards, and back again in a U-shape. Repeat this several times and each time try to massage a little bit deeper, but again if you experience any discomfort relax the pressure.

We would invite you to watch our free video that has been developed by our team of in-house Midwives that walks you through exactly how to perform Perineal Massage safely.

Or join our webinar Perineal Massage On Demand Webinar – My Expert Midwife to learn how perineal massage can help you reduce the risk of perineal trauma, and to hear more tips about how you and your midwife can further protect your perineum during birth.