Perineal massage: how to do it
What is perineal massage?
The perineum is a key area of the female body, too often ignored until discomfort or pain arises. Yet, it plays a central role in many functions: organ maintenance, sexuality, continence, childbirth, posture, etc. Perineal massage is a natural and accessible method for caring for this area, strengthening its elasticity, and improving overall health.
It is particularly recommended at the end of pregnancy to prepare for childbirth , but also postpartum , during menopause or as part of rehabilitation work. Here is how, when and why to adopt it.
Why practice perineal massage?
Perineal massage helps soften the tissues in the perineal area, i.e., the skin and muscles located between the vagina and anus. At the end of pregnancy, this area is under increased pressure due to the weight of the baby. During childbirth, it can be put under a lot of strain, sometimes to the point of tearing or requiring an episiotomy. By working on the flexibility and mobility of these tissues, massage helps better prepare for this stage.
But its benefits aren't limited to motherhood. This practice also helps relieve certain pelvic pain, alleviate vaginal dryness, improve body awareness, and support perineal rehabilitation. It can also be useful as a preventative measure for women who are athletic or suffer from chronic pelvic tension.
At what times in a woman's life is it useful?
Perineal massage is particularly indicated at certain times, but remains beneficial at any time:
- During pregnancy : From the 34th week, to prepare the tissues for distension during childbirth and reduce the risk of tearing or episiotomy. Studies have shown a significant reduction in perineal injuries in women who massaged their perineum at the end of pregnancy.
- Postpartum : once any wounds have healed (often after 4 to 6 weeks), massage helps to restart circulation, relieves tension and prepares for perineal rehabilitation, which is essential after childbirth.
- During menopause : With the decline in estrogen, intimate tissues become less supple, sometimes drier. Massage can limit this discomfort and help maintain good mucosal health.
- As a preventative measure : for all women who wish to maintain their perineum, particularly in the case of intensive sport, chronic pain, or as part of a process of reconnecting with the body.
How to perform this massage correctly?
First of all, find a quiet environment where you won't be disturbed. Ideally, do this after a shower, when your muscles are relaxed. Allow about 5 to 10 minutes.
Make sure your hands are clean and your nails are short. Use a gentle vegetable oil suitable for the intimate area (such as calendula, coconut, or sweet almond oil).
Place yourself in a comfortable position: semi-sitting, lying on your back with your legs bent, or squatting. Gently insert your thumb 2-3 cm inside the vagina. Then apply gentle downward and sideways pressure, drawing an arc from left to right (from 3 o'clock to 9 o'clock on an imaginary clock face). Listen to your sensations: there should be no pain. You can hold the pressure for a few seconds, then release. Repeat the movement several times.
This massage can be repeated 3 to 4 times a week. The goal is not to force it but to progress regularly.
What precautions should be taken?
Perineal massage is a gentle practice, but certain precautions are necessary. It is contraindicated in cases of vaginal or urinary tract infections, open wounds, yeast infections, or severe unexplained pain. It is also best not to perform it during menstruation.
If you had a cesarean section without vaginal delivery, it is not essential, but it can still help reconnect this area of the body that is sometimes neglected during pregnancy.
And of course, if in doubt, always ask the advice of a healthcare professional (midwife, gynecologist, specialist physiotherapist).
Combining massage and perineal cryotherapy: a complementary approach
At Maholi, we advocate for a comprehensive, natural, and respectful approach to the female body. This is why we offer a natural wellness practice: perineal cryotherapy via cold packs adapted to the perineal area . Used in addition to massage, they effectively relieve pain, inflammation, feelings of swollen vulva, or episiotomy aftermath.
Cold has recognized properties: it soothes , decongests , reduces inflammation and promotes recovery . It is an ancestral method that we have modernized, to make it accessible, comfortable and perfectly adapted to the needs of women.
You can use the cold pack away from the massage, for overall care: softening the tissues on one side, soothing and draining on the other.
What to remember
Perineal massage is a simple, effective, and natural tool to support your body at different times in your life. It promotes flexibility, relaxation, and body awareness. It is particularly useful during late pregnancy, postpartum, or any situation of pelvic fragility.
In addition to a global approach: diet, mobility, cryotherapy, rehabilitation, it contributes to better intimate health, without pain, without discomfort, without taboos.
