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Labour Pregnancy

Perineal Massage

Perineal Massage for an easier birth...

Your go-to guide on how to perform Perineal Massage for an easier birth

Perineal massage might sound like some foreign sexual massage technique but it’s really just as simple as its name. Massaging your perineum – the section around the base of your vagina.

Now why would one do this you ask? Well there are several benefits, but the most popular one for mum’s-to-be is it has been shown to reduce the risk of perineal tearing during labour. Yes, finally there is something you can do yourself to reduce the complications of birth. Anything to reduce the risk of pain and the risk of 3rd and 4th degree tears (essentially tearing from your vagina to your anus). Which is extremely unpleasant and has long term effects that can be horrendous. So anything to prevent that is a go to in my book. Now being pregnant, it’s sometimes a bit hard physically to do it to yourself so you can have your partner do it for you so your bump doesn’t get in the way.

Benefits
  • Perineal Massage increases your blood flow which can help with your tissues stretching. As you know this is very much needed during the labour & delivery process. Sometimes it’s unclear as to how much your tissue will stretch during that process so this is a great way to enhance your tissues ability to stretch. Which may reduce your risk of needing stitches during labour.

  • Can help with anyone who has had a previous injury or scar in that area. Hello 2nd child!

  • It can also help you become more aware and familiar with some of the sensations you might experience during labour & birth. Which can help you be more relaxed and mentally prepared for labour.

  • Lowers your risk of tearing especially 3rd and 4th degree tears.

  • Significantly reduced your risk of needing an episiotomy.

  • Decreases your risk of perineal pain after delivering your baby.

  • My favourite – it can reduce your 2nd stage of labour duration which is a big one for reducing your pelvic floor dysfunction risk. Huge! Get massaging. 

When is best

From 34 weeks pregnant  1-2 times/week for a maximum of 5 minutes. Now you might need to build up to the 5 minutes so take it easy. Breathe and relax your pelvic floor and allow your body to reap the benefits.

How to
  • Empty your bladder first. Wash your hands well, trim your nails or have your partner trim theirs. Either lie down on your back or on your side – if you’re doing it yourself a mirror can be handy and please don’t use your phone camera just in case you accidentally press record and send it to insta.

  • Using your index and 3rd fingers  or using your thumb and 2nd finger whatever you find more comfortable.

  • Use a water soluble natural lubricant (we like Olive & Bee intimate cream) gently place your fingers inside your vagina around 3-5cm deep.

  • Gently put pressure on the wall of your vagina in a downwards position towards your anus and out to the sides of your vagina and hold for 60 seconds. You will feel a sight burning, stinging or tingling sensation.

  • Then gently work the lubricant around slowly like you’re sweeping the lower half of your vagina. Gently maintaining pressure and pulling your perineum (section between your vagina and anus) forward and outward a little as you go. (Away from yourself)

NOTE: A warm compress can help before and after if you are feeling strong sensations.

perineal massage

Perineal massage should not be performed:

  • Prior to 34 weeks pregnant

  • If you have been told you have cervical shortening or placenta prevue.

  • If you have severe blood pressure problems during your pregnancy.

  • If you have any yeast infections

*Doing it more than 1-2 times/week doesn’t increase the benefits.

Categories
Education Labour Pregnancy

How to Prepare for Birth & Labour

How to Prepare for Birth & Labour

Let’s face it you are about to go through the marathon of your life! It’s no easy task but there are a few things you can do to help yourself get prepared and ease your stress. 

There are many things you can do to prepare your mind, body and home for pregnancy, labour and a new born. Here are just a few practical tips.

1. Pelvic Floor muscle strength and endurance prior to delivery. You may only think you need to do this after birth when you have symptoms eg urinary leakage or to get your body back after birth. However the pelvic floor muscles also have this amazing ability to help guide your baby down into your birth canal Win Win! anything to help that process go more smoothly is a key!
You can also learn how to activate, strengthen, switch off and control these muscles to prevent said leakage from occurring. Your muscles have a memory pattern, so starting earlier makes it easier for the muscles to remember how to work after giving birth and can help improve your recovery. Helping you get back to your strength and coping with life as a new mum quicker and easier. Again winning! ​Get your Vagina Wink Guide here

2. Muscle Strength – Maintaining your body’s strength during pregnancy is vital to help with your labour and your recovery. Most important for labour will be your leg strength. Being able to move into different positions during labour and be able to sustain those positions will be very helpful for you. So having muscle endurance is the key. Another exercise I love for women who are pregnant without any pelvic pain is the wide leg squat – you can do it against the wall with a swiss ball for greater stability but it helps to open your hips and prepare for labour. You can also sit on the swiss ball and gently stretch your hips and inner thigh too. Upper body strength will serve you well when you are feeding and carrying around your little one and everything that goes with them. Our pregnancy pelvic floor exercise program incorporates both lower body and upper strength with a pelvic floor focus, along with stretching too. 

3. Mental Health – music, breathing techniques, relaxation and meditation are all great to practice prior to giving birth for your well being while pregnant and so you can feel calmer when things that you can’t control pop up. You can also use these techniques if you want to during labour to feel as calm as you can and stay focused on something positive.

4. Food and Hydration – Depending on what restrictions are in place by your hospital or doctor this is something to consider. I don’t know about you but i’m hungry all the time so don’t think you won’t be during labour, because it could go for awhile. If you’re hungry and your hospital allows it you should eat, especially in early labour as you need to keep your energy levels up. Choose small snack portions of foods that are easily digested e.g. plain crackers, yoghurt, easy to eat fruits like sultanas, a wrap, a protein bar or veggies sticks. Recent data has suggested inadequate hydration can lead to a longer labour with your contractions slowing down, taking small sips of water during labour can help maintain your hydration and energy levels. Also keep in mind that your hydration stores need to be kept up, so maintaining hydration in the days leading up to labour is a must! Note: If you have a high risk pregnancy and may need a caesarian ask your OBGYN first. 

5. Be mentally and emotionally prepared – This is probably the most important part of labour. Being prepared for what might happen, will happen and what choices you can make can help you feel slightly in control of a situation that is hard to comprehend. Talk to your friends, talk to your health professionals and talk to your partner. And at the end of all that research, take the time to think and feel for yourself and make decisions based on what you need and what’s best for you and your family. Then visualise that happening and work with positive thoughts. 

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