You can start perineal massage from 34 weeks of pregnancy onwards; using unscented oil/lubricant. Some health care providers believe that perineal massage will increase the “stretchiness” of your perineum. This means you may have a smaller chance of tearing or needing an episiotomy when giving birth.

Avoid perineal massage if you have vaginal herpes, thrush, vaginal infection and if it feels painful.

A great time to do it is when you’re having a bath, 3-4 times a week is more than enough. Concentrate on relaxing your muscles, this is also a good time to practice slow, deep breathing techniques. You use one or two fingers to stretch the perineal tissue in a U-shaped motion downwards to your perineum and back up again. A partner can help you!