You are currently pregnant and have heard about perineal massage. Here’s a closer look at this practice and everything it can bring to every pregnant woman, especially if you’re an expectant mum who wants to prepare calmly for birth and protect your pelvic floor.
What to remember at a glance:
● Soften the pelvic tissues: massage improves skin elasticity and reduces the use of episiotomy by around 15%, as well as the severity of tears.
● Prepare the muscles for birth: 3 to 10 minutes a day, from the 8th month of pregnancy (35th week of amenorrhoea), is enough to prepare the area.
● Continue postpartum: after birth, the connected Emy Trainer pelvic floor trainer takes over to retrain your pelvic floor at home.
Why massage your pelvic floor?
It is usually during pregnancy that women first hear about their pelvic floor, also called the pelvic floor. This set of muscles stretches from the pubic bone to the tailbone and looks like a small hammock that supports the reproductive organs. It plays a key role in continence and sexual function.
Getting to know your pelvic floor during pregnancy
Your pelvic floor will be under a lot of pressure during pregnancy. The baby’s weight resting on it for 9 months and the baby’s passage during birth are just a few examples of the changes it has to deal with.
Learning how to massage it helps you become more aware of it and get to know your pelvic floor better. It also helps prepare the entire pelvic area for birth.
Learn more about my pelvic floor
Learning to relax your pelvic floor during birth
At the time of birth, it is important to know how to relax your pelvic floor: it will stretch intensely as the baby passes through. During pushing, a defensive contraction reflex kicks in. You then need to be able to inhibit this reflex so you do not slow labour down.
You could compare the pelvic floor to an elastic band that will stretch to its maximum when the baby’s head passes through. It is therefore best to prepare that “elastic band” properly so it can relax and stretch as much as possible.
Limit pelvic trauma and help prevent tearing
During pregnancy, hormones (especially relaxin) affect the tone of the pelvic floor and make it more elastic. Perineal massage reinforces this effect by improving the elasticity of the pelvic tissues and softening the muscles. Practised regularly, it makes the tissues less fragile and helps reduce the risk of episiotomy and perineal tears at birth.
Train your breathing and support relaxation
Perineal massage is a moment of relaxation. During this time of body and mind relaxation, breathing plays a key role. Take time to breathe calmly, just like during a yoga session.
Make the return to sexual activity after birth easier
By regularly practising external and internal perineal massage, you will gain a better understanding of your body and greater control over this area. You will feel more confident and more at ease when it comes to resuming intimacy.
This can also be helpful if, after birth, you have a scar following a tear or an episiotomy: you can massage it to soften it and avoid pain. Around 6 weeks after birth, you can also start your pelvic floor training sessions to retrain and strengthen your pelvic floor.
How do you do a perineal massage?
Once you understand where your pelvic floor is, you now need to massage it to relax it. From theory to practice, here is everything you need to know.
Prepare your body for the massage
Before you start the massage, empty your bladder and bowels and carry out a quick intimate wash. Because the vaginal mucosa is very sensitive to infections, hand hygiene must be impeccable: wash your hands thoroughly with soap, and remember to trim your nails so you do not injure the skin.
Before starting the massage, make sure to wash your hands with soap. Also remember to trim your nails to avoid injuring yourself.
Massage your pelvic floor by choosing the right oil
Use an oil to make the touch smoother. We recommend a neutral massage oil such as organic sweet almond oil, or simply a lubricant. Get comfortable in a quiet place, in a semi-reclined position or in the gynaecological position. Coat your thumb and index finger with oil and use this time to fully relax.
The different movements and methods
Two methods are recommended for massaging the pelvic floor:
● External perineal massage: performed on the skin between the vagina and anus, it consists of a series of gentle movements and small circles to warm up the area.
● Internal perineal massage: this is done by inserting the thumb (or index finger) into the vagina, 2 to 3 cm in. It allows you to massage the vaginal wall using a circular movement and firm pressure directed downwards and to the sides (in a “U” shape), creating a gradual stretch of the tissues.
When should you start perineal massage?
Health professionals (doctors, midwives) recommend starting perineal massage from the 8th month of pregnancy, that is, from the 35th week of amenorrhoea. There is no need to start earlier: starting before that will not improve muscle elasticity any further. Everything in its own time!
I take care of my pelvic floor
Contraindications
In some cases, perineal massage is contraindicated:
● active vaginal infection (yeast infection, vaginosis) or urinary infection;
● loss of amniotic fluid (waters breaking) or bleeding;
● frequent and/or painful contractions (risk of premature labour).
If you feel pain or a very unpleasant sensation, stop. If in doubt, consult a healthcare professional (gynaecologist, midwife).
Duration and frequency of perineal massage
Perineal massage can be done every day or 3 to 4 times a week. Each session lasts between 3 and 10 minutes.
We recommend starting on your own to get used to the technique. Afterwards, your partner can take over, especially if the size of your bump makes the exercise awkward.
FAQ: your most frequently asked questions about perineal massage
Does perineal massage 100% prevent episiotomy?
No. But clinical studies show that it reduces the use of episiotomy by around 15% in first-time mothers and decreases the severity of tears.
Which oil is recommended?
A neutral organic vegetable oil (sweet almond), or a massage product formulated for the pelvic floor such as Weleda’s. Avoid essential oils and scented products.
Is it normal to feel some discomfort at the beginning?
Yes. A feeling of stretching or muscle tension is common during the first training sessions. However, this should never become real pain: if it does, reduce the pressure.
Can your partner do the perineal massage?
Absolutely. If the position becomes uncomfortable late in pregnancy, your partner can carry out the movement with their index finger, provided that hygiene is strict and communication is clear.
Should you continue the massage after childbirth (postpartum)?
In the immediate postpartum period, let the tissues heal. After 6 to 8 weeks and with medical approval, massaging an episiotomy or tear scar helps soften the area before starting pelvic floor training.
Wishing you a smooth end of pregnancy!
You now have all the tools you need to prepare your pelvic floor for childbirth: start your training sessions from the 8th month onwards, with a suitable oil and careful hygiene. And after birth, the Emy Trainer pelvic floor trainer takes over to help your pelvic floor become lastingly toned again.
