### **How to Perform Perineal Massage**

**What you'll need:**
- A comfortable and quiet space
- Clean hands and trimmed nails
- A natural, hypoallergenic lubricant like **Mere Botanicals Perineum Massage Oil** or olive oil, coconut oil, or vitamin E oil

**When to start:**
- Begin around 34-36 weeks of pregnancy.
- Aim to do it 2-3 times a week for about 5-10 minutes each time.

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### **Step-by-Step Instructions:**

1. **Prepare Yourself:**
- Wash your hands thoroughly.
- Find a comfortable position: recline on your back with your knees bent, or sit propped up with pillows for support. Alternatively, standing with one leg raised on a chair can work too.

2. **Apply Oil:**
- Apply a small amount of oil to your thumbs, fingers, and the perineal area (the space between the vagina and anus).

3. **Insert Thumbs:**
- Insert both thumbs about 2-3 cm (approximately the depth of your first knuckle) into your vagina.

4. **Stretch Gently:**
- Press your thumbs downward toward your anus and to the sides of your vagina in a gentle "U" shape.
- You should feel a stretching sensation but no pain. If you experience discomfort, ease the pressure slightly.

5. **Massage the Area:**
- Hold the stretched position for about 30-60 seconds to allow the tissue to become accustomed to the sensation.
- Gently massage the sides of the vaginal walls in a sweeping motion, focusing on the lower half.

6. **Breathe and Relax:**
- Focus on deep breathing to relax your pelvic floor muscles. Relaxation enhances the effectiveness of the massage.

7. **Finish Up:**
- Once complete, gently clean the area with a warm, damp cloth. Reapply oil if desired for moisturizing benefits.

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### **Benefits of Perineal Massage**

1. **Reduces Risk of Perineal Tears:**
- Regular massage helps improve the elasticity of the perineal tissue, potentially reducing tearing or the need for an episiotomy during childbirth.

2. **Prepares for Vaginal Birth:**
- Helps the perineum adapt to the stretching that occurs during the baby's crowning.

3. **Enhances Tissue Flexibility:**
- Promotes blood flow and elasticity to the area, making it more supple and pliable.

4. **Reduces Labor Anxiety:**
- Familiarizing yourself with the sensations of stretching can ease anxiety about crowning during delivery.

5. **Supports Postpartum Recovery:**
- Improved flexibility and elasticity can lead to less swelling and discomfort in the postpartum period.

6. **Encourages Partner Bonding:**
- If you choose to involve your partner in the massage, it can be an intimate way to prepare for birth together.

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### **Tips for Success**
- Always be gentle; this shouldn’t be painful.
- Use plenty of lubricant to avoid friction.
- If you have any concerns, such as infections or medical conditions, consult your healthcare provider before starting.

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