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Getting Ready For Birth

The perinem is the soft tissue area between the anal and vaginal openings.


Commonly in vaginal births there may be tearing or cutting (Episotomy) by your Obstetrician of this soft tissue and then stitches done to repair the tear or cut following the birth.  By doing perineal before the birth it can really help prepare the area better reducing the chances or degree of tearing.  The time to start perineal massage is about 35 weeks and doing 5 minutes a day.

Perineal Clock Massage

Imagine your underparts as a clock with you ‘clitoris and pee hole’ being 12:00 on the clock and your ‘perineum’ being 6:00 on the clock.

1) Make sure you are in a comfortable and safe environment where you can lean back, be supported and relax.  You need to open out your legs into a comfortable position and if need can place a support under your knees.  You need to be able to access your vagina and perineum easily.

2) So if you imagine your underparts being a clock with the ‘clitoris and pee hole’ being 12:00 on the clock and your ‘perineum’ being just above the anus (poop hole) at 6:00 on the clock

3) Take a clean thumb and insert it into your vagina with some lubricant on and gently start moving around and stretching the perineum in different angles aiming at pushing into 6 oclock, 7 oclock and 5 oclock angles.

4) Once you have manged to put slight pressure in without issues then use a deeper pressure and more downward pressure to start stretching out the perineum.

5) If you are able to insert your 2 thumbs to create a downward pressure and slightly stretch apart and relax off gently and stretch apart and relax off and firmly stretch apart and relax off.    What you want to do is a bit of pressure and hold it there for a few seconds and repeat.

Practice for a few minutes per day

Why Do Pelvic Floor Relaxation?

Many women have worries about giving birth and how to minimise the possible side effects such as tearing of the perineum or pelvic floor itself or needing to have an episiotomy (a cut made by the doctor in your perineum) .  Learning how to fully relax your pelvic floor will effectively help ‘open the door’ for a safe and smoother birth entry and reduce tearing and make the birth process more efficient.

See the video above to learn how to relax the pelvic floor with breathing.  Then choose one of the positions below to practice relaxed breathing and when doing the breath in relaxing the pelvic floor.  Imagine it spreading down and out between your sitting bones.

Practice for a few mins each day.  

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