- Wash your hands and trim your nails if needed.
- First, gently rub the lubricant into the outside of your perineal area with your fingers until it is completely worked in. This may take a couple of minutes.
- To do the massage, using a thumb (or thumbs) on yourself instead of other fingers is easier. Remove most of the oil from your thumbs, and then place them shallowly (only up to 3cm) into the vaginal opening just above the perineum.
Image 1-28 is a drawing showing the woman doing her own perineal massage.
- Press down wards towards your anus.
- Then gently stretch out towards each side, in a down and out direction. Gently stretch until you feel a slight burning or tingling sensation.
- Hold stretch for approximately 60 seconds. (The length of an average contraction). Then rest for a minute or two. This allows you to recover and to let the blood circulate into the perineum again.
NOTE: Avoid the urethral opening (at the top of the vagina where you pass water) when massaging. DO NOT perform perineal massage if you have herpes or any other infections are present. The massage can spread and possibly inflame the infection or outbreak. If using oil try to keep most of it on the perineum, rather than inside the vagina. Oil in the vagina can upset the normal balance of microorganisms, making you prone to thrush or gardnerella. Water-soluble lubricant inside the vagina is fine.
During the gentle stretch use your 'out' breath to help you relax your pelvic floor and perineum, allowing it to 'give'. Your 'in' breath through the nose should be deep. Your 'out' breath through the mouth should be slow. Imagine taking the breath down, right down to the perineum and then slowly releasing your 'out' breath as you do the down and out motion of the stretch.