Perineal Massage with Diagrams: A Complete Guide
To do perineal massage: after a warm bath, with clean hands and a little oil, insert your thumbs (or a wand) about 3–5 cm (1-2 inches) into the vaginal opening, press gently downward toward the rectum, and massage in a U-shaped motion to the sides for 5–10 minutes. Do it a few times a week from around week 34. The diagrams below show each step for doing it with the Perimom tool, on your own, or with a partner.
Preparing for childbirth involves more than packing your hospital bag. One technique gaining popularity among expectant moms is perineal massage. Here's what it is and exactly how to do it, with diagrams.
What is perineal massage?
Perineal massage involves gently stretching the perineum — the area between the vagina and anus — to help it become more flexible for childbirth. The aim is to make the perineal tissue more elastic and supple, easing the stretching as your baby's head crowns during delivery.
How to do perineal massage with the Perimom massager
If you'd like a tool to make perineal massage more comfortable and easier to reach, the Perimom Perineal Massager is shaped to reach the perineal area without straining or twisting.
- Prepare: find a private, comfortable space and apply a natural lubricant like almond oil to the massager's tip. Sit or lie back against some pillows.
- Hold: hold the Perimom in your right hand.
- Apply oil: lubricate the tip directly or use the specialized oil channel for less mess.
- Insert: gently insert the massager into the vaginal opening.
- Massage: apply gentle pressure in a U-shaped motion, stretching the perineum downward and to the sides.
- Breathe and relax: continue for 5–10 minutes, breathing deeply and relaxing your muscles.
 |
 |
 |
 |
 |
The Perimom is especially helpful if you're finding it difficult to reach. It gives greater control and precision. Read more about how to use Perimom.
How to do perineal massage on your own
If you prefer using your hands and are able to reach, that's perfectly fine too.
- Get comfortable: find a quiet, relaxed space — ideally after a warm bath when your muscles are relaxed.
- Use lubricant: apply a generous amount of perineal massage oil to your fingers and the perineal area.
- Position your thumbs: insert your thumbs about 1–2 cm into the vaginal opening and press down toward the rectum.
- Stretch and massage: gently massage in a U-shaped motion, applying pressure to the sides. You should feel a stretching sensation, but it should never be painful. Continue for about 5–10 minutes.
 |
 |
 |
 |
How to do perineal massage with a partner
Having your partner help can be a good way to involve them and share in preparing for labor.
- Find a comfortable position: lie back on the bed with your legs supported by pillows. Communication is key — make sure you're both comfortable.
- Use a lubricant: have your partner apply lubricant to their fingers and the perineal area.
- Guided massage: your partner inserts their two index fingers about 1–2 cm into the vaginal opening and follows the same U-shaped motion, applying gentle, steady pressure and listening to your feedback.
- Relax and breathe: stay relaxed throughout. Deep breathing helps release tension.
 |
|
 |
 |
A simple, powerful part of birth prep
Whether you use your hands, the Perimom Perineal Massager, or your partner, the key is to start early, be consistent, and stay relaxed. Use the diagrams above to guide each step. Perineal massage is one building block in your birth-prep routine — eat well, choose the right essential oils, and do perineal exercises too.
Consult your healthcare provider before starting perineal massage to make sure it's safe for you.
Frequently asked questions
How far should I insert my thumbs?
About 1–2 inches into the vaginal opening, pressing gently downward toward the rectum.
How long should each session be?
About 5–10 minutes, a few times a week, from around week 34–35.
Should perineal massage hurt?
You should feel a stretch, but it shouldn't be painful. If it is, stop and check with your provider.
What if I can't reach on my own?
A partner can help, or the Perimom massager is shaped to reach the area unaided.
