Self perineal massage is something you can do to work on stretching your perineum prior to delivery. It is also something you do not need to do. Research is still lacking on its effects on decreasing tearing risk. However, a study by Schreiner et al., 2018 did show lower rates of perineal pain after childbirth.

This can also be performed during pregnancy and after childbirth to help in healing painful perineal scar tissue (make sure you have clearance from a medical professional before you perform).

If it is something you would like to try follow the instructions below. (The below is not medical advice or guidance and should be taken as such).

Expert tip:

You can use a warm compress on your perineum prior to the massage to help decrease discomfort and increase tissue elasticity.

1. Wash your hands thoroughly and get into a comfortable position (sitting on the edge of a chair or in a recline position)

2. Using a good quality lubricant or natural oil. Place your thumb(s) or a wand at the entrance to the vagina

3. Then push down toward the 6 o'clock position until you feel a tolerable stretch sensation.

4. Hold this position for 1-2 minutes while you breathe deeply to relax.

5. Then do the same thing but move more toward the 5 and 7 o'clock positions.

6. Then you will move your thumb(s) or wand in a sweeping position from the 3 to 9 o'clock position

7. Recommend starting at 34 weeks and performing 3-4 times/week

If you are currently experiencing any pelvic floor related issues or are unsure if you are please reach out to us either through social media @empowerptandwellness, email: Hello@WeEmpowerPT.com or give us a call or a text at 678-413-5587. You are not alone in what you are experiencing and we would love to help guide you to achieve everything you want!