Intentions:

Make you more aware of the perineum
Make you more connected to the perineum
Increase blood flow to the area
Encourage a relaxed state of the tissues of the perineum
Increase pliability and flexibility of the perineum
Have the perineum be in optimum condition for birth
Reduce the chances of tearing

A common preparation activity in many cultures and becoming more well known in Western culture is perineal massage and preparation. This is all in the hopes of avoiding trauma to the area in the form of tears. Now this is taught many different ways, the most important thing for you to know is that it should not hurt and this activity is designed not to traumatise the area by stretching it but by over time, nurturing through deliberate massage, increasing the pliability and flexibility of the tissues.

In essence you are aiming to massage the internal and external tissues of the perineum in a bid to prepare the outlet and the tissues of the perineum to be in their optimum state to relax and lengthen in the birthing of your baby(ies).

You or your partner can do this. You will need some lubricant, an oil based kind is often best but do what works for you.

Before commencing, have a warm bath or place warm wet cloths on the area prior to starting the massage. This helps to relax the area, and you!

Aiming to do this each day or at least a few times a week for between 5-15 minutes per session.

Wash your hands
Put some oil in a bowl and dip your thumb and fingers in
If doing it yourself, you may need to try different positions, perhaps on the toilet, or with the leg up on a stool of the side you are working on, or on one knee with the other foot on the ground (same side you plan to massage, then swap)
You are inserting your thumb fully into the vagina along the back wall and your fingers are cupping your buttock.
In circular motions you are using a kneading motion with both the thumb on the internal tissues and the fingers on the external tissues
You are moving the massage technique almost full circle up to your clitoral head and back in the other direction.
You are applying a deliberate amount of pressure, somewhere in between gentle and hard; certainly not inflicting pain on the area. Like any massage there may be moments of coming across tight areas seeking a release, breathing through these to support the tissues to relax is important here. That’s why we are doing it!

Other things you can do to ensure that these tissues are at their best:

have undies off time
eat well and be hydrated
support your hormonal balance through nourishing your body well and avoiding things that disrupt the balance
connect to your pelvis floor and strengthen and release the tissues of the pelvic bowl
if you have constipation or issues with bowel movements, sort these out so that this part of the body isn’t weakened by being strained alot
don’t hold your breath, suck in your stomach or wait to pee or poop - go!

Perineal Preparation

Cervix