7 Minute PERINEAL MASSAGE for Pregnancy - Step by Step Guide by a Pelvic Floor Physical Therapist
🤰 Want to fully prepare your pelvic floor for birth? My online Birth Prep course walks you through breathing, pushing, mobility and recovery step by step.
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Practice perineal massage in different positions to prepare your pelvic floor for pushing and to discover which birthing positions help your pelvic floor lengthen most easily. Begin around week 34 and continue every other day until birth.
Perineal massage is a great PASSIVE technique to create flexibility in your pelvic floor during pregnancy. It works best when paired with ACTIVE techniques like hip mobility and breathing exercises — I cover all of these together in my Birth Prep course linked above.
Use a high-quality water-based lube or food-grade coconut oil. Many lubes contain pelvic floor irritants — brands I recommend to my patients: Good Clean Love, Coconu, Sliquid, or Slippery Stuff. If you'd prefer a wand over your thumb (easier to reach around a growing belly), check out Perimom or Intimate Rose.
♥️ Questions? Drop them in the comments — I love hearing from you!
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0:00 - Intro
0:42 - Passive vs Active Techniques
1:07 - Perineal Massage Tutorial
3:56 - Body Awareness: Noticing Tension and Tightness
4:28 - Different Positions for Perineal Massage
7:01 - What to Learn From Doing Your Perineal Massage in Different Positions
Medical Disclaimer: The information shared on this channel is strictly for educational purposes and is NOT a substitute for medical advice. It is recommended that you consult with your personal physician and physical therapist about whether or not the recommendations found here are appropriate for you and your health. If you choose to explore the information and/or exercises shared on this channel, you are agreeing to do so at your own risk, are voluntarily participating in these activities, and are assuming all risk of injury to yourself.