Perineal Stretching for Expectant Mothers
Perineal stretching (also called perineal massage) gently stretches the tissue between the vaginal opening and the anus to build flexibility and elasticity for birth. Start around week 34, with clean hands or a tool and a natural oil: insert your thumbs about an inch into the vagina, press gently downward and outward, and hold a gentle stretch for a few minutes. Do it about three times a week. Stop if it hurts, and check with your healthcare provider before you start.
This is a step-by-step guide to perineal stretching, with its benefits and precautions, to help you prepare your perineum for childbirth.
What is perineal stretching?
Perineal stretching (also known as perineal massage or perineum massage) gently stretches the tissues of the perineum, the area between the vaginal opening and the anus. The aim is to increase the flexibility and elasticity of these tissues in preparation for childbirth.
How to perform perineal stretching: step by step
You can do perineal stretching with your fingers or with a tool such as the Perimom Perineal Massager. Beforehand, take a warm shower to relax. If using your fingers, wash your hands thoroughly and trim your nails. Find a comfortable position.
1. Gather supplies: a clean towel or cloth and a natural perineal massage oil (such as sweet almond oil).
2. Find a comfortable position: sit or lean back in the bath, on your bed, or on the couch, knees bent and apart. Other positions are fine too, as long as you're comfortable and safe.
3. With your thumbs: apply a small amount of unscented oil to your fingers and the perineal area. Insert your thumbs about an inch (2 to 3 cm) and press gently downward toward the rectum. Slowly stretch the tissues by moving your thumbs apart, applying outward pressure. Hold a gentle stretch for about 2 to 3 minutes.
4. With the Perimom tool: wash it with soapy water. Apply oil to the tip using the built-in oil channel. Gently insert the rounded end following the instructions, and use the handle to apply gentle, controlled stretching movements, adjusting pressure to your comfort.
5. Relax and breathe: take slow, deep breaths as you stretch. Aim for 5 to 10 minutes, about three times a week.
6. Repeat: aim for three times a week, starting around the 34th week of pregnancy.
You can also watch perineal stretching videos on YouTube.
Precautions and tips
Perineal stretching is generally well tolerated, but keep a few things in mind:
- Always consult your healthcare provider before starting, especially with any existing conditions.
- If you feel pain or discomfort, stop and consult your provider.
- Relax and breathe deeply throughout.
- If using the Perimom wand, follow the instructions provided and take care.
Perineal stretching is just one part of preparing your body for childbirth. Take a well-rounded approach with regular check-ups, a balanced diet, a childbirth preparation class, perineal exercises, and prenatal yoga.
Always check with your healthcare provider before starting something new.
Frequently asked questions
What is perineal stretching?
Gently stretching the tissue between the vaginal opening and anus to build flexibility for birth. It's the same as perineal massage.
How do I do it?
Insert your thumbs about an inch, press downward and outward, and hold a gentle stretch for a few minutes, using a natural oil.
When should I start?
Around week 34, about three times a week.
Should it hurt?
No. You should feel a stretch, not pain. Stop and check with your provider if it's painful.
As part of birth preparation, many midwives suggest perineal massage from week 34. The perineal massage tool from Perimom makes it easier to do on your own at home.
