Perineal massage to reduce risk of tearing in vaginal birth

Begin performing perineal massage at 34-35 weeks of pregnancy.

Ideally, you would do these daily for 1-5 mins/day, but you can also do 3-4 times per week for 5-10 minutes.

1. Wash hands thoroughly with antibacterial soap.
2. Lay down comfortably with your back and knees well supported by several pillows.
3. Apply water-based lubricant or natural oil on your thumb.
4. Insert one thumb inside the vagina to the level of your 1st knuckle.
5. Gently press downward and outwards (like a J) at the vaginal opening. Hold stretch for a couple 360 breaths as you feel the muscles release and soften.
   1. 360 breathing refresher video: https://youtu.be/MoPZeWrbBIU
6. Repeat at both 1 knuckle and 2 knuckles deep inside the vagina.
7. Alternative options:
   1. Have a partner perform perineal massage using one or both index fingers.
   2. Perform on your own in standing with one leg supported on a stool in a “Captain Morgan pose.”
   3. Perform in sidelying with your hand coming from behind you by using your pointer finger

Be sure to inform your PT if you feel discomfort or pain while performing these exercises!

 

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