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

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

Take a few slow breaths and allow your shoulders, jaw, bottom and pelvic floor to soften and relax

Take a few slow breaths and allow your shoulders, jaw, bottom and pelvic floor to soften.
Place one or both thumbs around 2–3cm inside the vagina.
Press gently downwards towards the anus and outwards to the sides. You are aiming for a stretching or tingling sensation, not pain.
Hold this gentle stretch for around 1–2 minutes while breathing slowly.
Then massage the lower part of the vaginal opening in a gentle U-shape movement, sweeping from one side, down towards the anus, and up to the other side.
Continue for around 2–3 minutes.
Keep focusing on softening and relaxing the perineum. Try not to clench against the sensation. Use your breathing to help you release.
Stop if it feels painful, if you feel sore afterwards, or if anything doesn’t feel right.