Prepare Your Perineum - How to do a Perineal Massage
How to Prepare Your Perineum for Birth with Perineal Massage
Hey mama - if you’re reading this, you’re likely in your third trimester, and first of all, your body is doing something incredible.
If you’re thinking about trying perineal massage but aren’t sure where to start, you’re in the right place.
Perineal massage is a simple technique used during late pregnancy to help prepare the perineum (the area between the vagina and anus) for birth. Many women use it to support tissue elasticity, reduce the risk of tearing, and feel more confident heading into labour.
Most midwives recommend starting perineal massage from around 34 weeks of pregnancy but if you discover it later, it’s absolutely fine to begin anytime after this point.
Aim for 2–3 times a week (or more if comfortable) for about 3–4 minutes each session.
If you have any medical concerns, it’s always best to check with your LMC or midwife first.
Benefits of Perineal Massage Before Birth
Perineal massage may help to:
Prepare the perineum for birth by increasing elasticity
• Reduce the risk of tearing and episiotomy
• Soften scar tissue from previous births
• Increase blood flow to the area
• Support relaxation and mental preparation for labour
We're here to suppport your perineum for the stretch of its life! Shop our Perineal Massage oil here and get prepped below!
Let’s Get Prepped
1. Start With Warmth
It’s best to do perineal massage after a warm shower or bath. Warmth increases blood flow and helps the tissues stretch more comfortably.
At first you may notice a mild stretching or tingling sensation — this is normal and usually eases after a few sessions.
2. Find a Comfortable Position
After washing your hands, apply your massage oil and find a position that allows easy access to your perineum. You might try:
• Leaning back with cushions for support
• Lying on your side with one leg supported
• Standing with one leg raised on a stool
• Reaching from the front or behind
Once comfortable, take a few slow breaths and consciously relax your pelvic floor.
3. How to Do Perineal Massage
Apply oil to your fingers and the perineal area.
Gently insert your thumbs (or one finger) about 2–3cm into the vagina.
Press downward toward the anus and outward to the sides, imagine stretching from 3 o’clock to 9 o’clock, then slowly sweeping toward 6 o’clock.
Continue this gentle stretching motion for 3–4 minutes, breathing deeply as you go. Apply pressure as you exhale and relax your jaw -this helps relax the pelvic floor too.
4. Listen to Your Body
You may feel stretching or mild burning at first - this should ease as the tissues adapt.
The massage should never feel painful. If it does, stop and try again another time or seek advice from your midwife.
Every vulva and pregnancy is different -trust what feels right for you.
5. Partner Support
As your belly grows, reaching the perineum can become tricky. Many mums find it helpful to involve their partner.
Your partner can use their index finger to perform the same gentle stretching technique while following your cues and comfort level.
6. When Not to Do Perineal Massage
Avoid perineal massage if:
• You suspect a vaginal infection
• Your waters have broken
• Your midwife has advised against it
When in doubt .. always check first.
Natural Goodness for Your Perineum
Our Perineal Massage Oil is made with carefully selected natural ingredients designed to nourish skin and support elasticity -without disrupting your natural vaginal flora.
Includes:
Grapeseed oil
Avocado oil
Apricot kernel oil
Jojoba oil
Vitamin E
Calendula oil
You can also download our printable Perineal Massage How-To Guide for easy reference.
