Massing the perineum (skin and tissues around the vaginal opening) daily during the last six weeks of pregnancy may help you avoid the need for an episiotomy or prevent tearing by stretching the vaginal and perineal tissues. Strengthening and learning to relax the pelvic floor muscles by doing Kegel exercises is also helpful.
An ideal partner choice for this intimate situation should be someone you can relax with such as a significant other or medical professional. You need to feel comfortable communicating during this massage, so keep that in mind.
How to prepare for birth with vaginal stretching:
- Lay on your right side with your knees bent.
- Your partner inserts 2 fingers into your vagina up to the second knuckles.
- And turns their hand around towards the 6'0 clock position.
- Take a deep breath in and breathe out very slowly for the entire duration of the downward stretch, as your partner gently stretches downwards 1-2 cm initially.
- Breath in and the hand is lifted up to release pressure. Then breath out as partner presses down again for 1-2 cm.
- Repeat this 6 times.
- The partner moves the hand around to the 4'0 clock position and the stretch is repeated at this position 6 times.
- The partner moves the hand around to the 8'0 clock position and the stretch is repeated at this position 6 times.
- Change sides
- Slowly insert 2 fingers of your other hand into the vagina as far as the second knuckles.
- Turn your hand around to the oblique position and repeat the exercise 6 times.
- From 37 weeks onwards increase the stretch to 4-5cm, 6 times in each direction.
You can also perform the vaginal stretch exercises as shown in our Vaginal Self Stretch video.
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