Hygiene tips and creating a relaxing environment before starting
Firstly, you’ll want to thoroughly wash your hands and ensure your nails are short and smooth
Select a quiet, warm and private space. You may wish to use extra cushions to prop you up for support
Choosing an Oil for Perineal Massage
Using a small amount of oil can make perineal massage much more comfortable, helping your fingers to glide over tissues
You’ll want to use an oil that is unscented, gentle on sensitive skin, nourishing and moisturising and suitable for intimate use. You have a couple of options when it comes to choosing an oil to use.
1 - You can choose between natural oils
Olive Oil
Coconut Oil
Jojoba Oil
Grapeseed Oil
Avocado Oil
2 - Alternatively, you can choose to buy a oil specifically designed for perineal massage. Here are a few examples with links
The Technique
Take a few slow breaths and allow your shoulders, jaw, bottom and pelvic floor to soften and relax
Some women find getting their partner to help is much easier. They can follow this exact guide and use one or two fingers/thumbs to gently massage your perineum.
Aim to practise from 34 weeks of pregnancy, around 3–4 times each week. The massage should feel like a gentle stretch. It may feel warm. If you experience pain please stop and speak to your midwife or GP for advice.
The information provided in this resource is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your midwife, GP, obstetrician, or a specialist pelvic health physiotherapist regarding your personal physical health, symptoms or recovery.