How to... massage your perineum

Several studies have shown that massaging the perineum (the area of skin between the vagina and the rectum) is helpful in preventing tears and reducing the need for an episiotomy during labour.

Massaging can help desensitise the area, making it more stretchy and flexible. If you feel uncomfortable doing it yourself, you may prefer your partner to do if for you. Start massaging at around the 34th week of pregnancy, once or twice a day.

In your bedroom or bathroom, sit or lean back in a comfortable position, or recline in a warm bath, when the skin is warm and supple. Put a lubricant such as KY jelly, cocoa butter, olive oil or vitamin E oil on your thumbs and around the perineum. Place your thumbs about 3cm to 4cm inside your vagina. Press downwards and to the sides. Gently and firmly keep stretching until you feel a slight burning, tingling or stinging sensation.

With your thumbs, hold the pressure steady for about two minutes or until the area becomes a little numb and you don’t feel the tingling so much. As you keep pressing with your thumbs, slowly and gently massage back and forth over the lower half of your vagina, working the lubricant into the tissues.

Continue for three to four minutes, remembering to avoid the urinary opening. Pull gently outwards (and forwards) on the lower part of the vagina with your thumbs hooked inside to help stretch the skin.