Welcoming a baby into the world is a life-changing experience, and as an expecting mum, you're likely looking for ways to prepare your body for the big day. One common practice is perineal massage. Not only is it simple and easy to do, but it can also help make childbirth a smoother process. Let’s dive into what perineal massage is, its benefits, and how to do it effectively.

Perineal massage is a gentle technique used to stretch and prepare the perineum—the area between your vagina and anus—making it more flexible for birthing. By practicing this massage regularly in the weeks leading up to your due date, you can help reduce the risk of tearing during delivery.

Although decreasing tear is fantastic, one of the greatest benefits of perineal massage is becoming familiar with the sensation of perineal stretching. This familiarity can make you feel more confident and safe while birthing.

Generally, It’s recommended to begin perineal massage around 34 weeks of pregnancy, aiming for 2–3 sessions per week. If your healthcare provider has given specific advice or guidelines based on your medical history, be sure to follow those instructions.

To perform perineal massage, start by finding a comfortable position in a private, quiet space where you can relax and focus. You can choose from several positions depending on what feels best for you. Sitting in a comfortable chair, standing with one leg elevated on a stool, or lying back in a semi-reclined position are common options. Experiment with these to find what works best for your body and provides the most ease of access.

Next, prepare for the massage by ensuring your hands are clean and your nails are trimmed to avoid irritation or discomfort. Find a pregnancy-safe lubricant, to make the process more comfortable. Lubricant is important to prevent friction and help the massage feel more effective and soothing.

To begin the massage, insert your thumbs about 2–3 cm into the vagina. Apply gentle pressure downward toward the anus and outward toward the sides, until you feel a stretching sensation, but be careful not to push to the point of pain.

Hold the stretch for 1–2 minutes to allow the tissues to stretch. After this, use a slow, U-shaped sweeping motion along the perineal walls for about 5 minutes. Remember to focus on deep, steady breathing throughout the massage to help relax your body and reduce tension.

While perineal massage is a valuable technique to help reduce the risk of tears during labor and delivery, there are other many other approaches. Another is pelvic floor muscle training, which not only supports your body during childbirth but also has lasting benefits such as reducing bladder leakage, improving sexual health, and providing support for prolapse symptoms. If you want to learn more about pelvic floor muscle training, check out our online 30-day Pelvic Floor Muscle Training Program, designed to guide you through effective, easy-to-follow daily sessions for stronger, healthier muscles.

​If you found this helpful but would like personalized guidance on how to perform perineal massage or pelvic floor muscle training, book a one-on-one consultation. I am here to support you with tailored advice and hands-on instruction to help you feel confident and prepared for childbirth.

This is general information only and should not replace medical advice. Please book in with your medical or allied health professional for tailored advice.