motherandbaby.co.uk | June 2020 | 25Feeling worried about how you’ll
actually push your baby out? There’s
another brilliant way to physically
prepare your body for labour, and
that’s by massaging your perineum.
This is the small area of skin and tissue
between your vagina and anus and it’s
got a big role to play in your labour.
And while it might make you feel a
bit strange to start with, doing the
massage at least twice a week can
really help get your body labour-ready.
‘This is where your body makes room
for your baby, and it’s amazing how well
the vagina and perineum can stretch
and open,’ says Marie. ‘Massaging
your perineum is one of the best
things that you can do before labour
to prepare your body physically and
prevent trauma to the area.’
Before you get started, have a warm
bath or shower so your perineum is a
bit softer. And make your perineum as
supple as possible by using a chemical-
free massage oil (olive oil is a good
option). When you have dry skin,
it’s very easily
cracked, and it’s
the same with the
perineum,’ says
Marie. ‘The more
moisture it has in
it, the more elastic
it becomes, and
the easier it
stretches.’
How to do it:
- Get into a comfy
position. It could be
sitting in bed
with a pillow
behind you, on all fours, or in the bath.
Find out what works for you.- Put one or both of your thumbs a
few centimetres inside your vagina.
Make sure they are in the centre and
towards the back wall.
3. Press down with your thumbs
towards your rectum. Then, as you
breathe out, press sideways.
4. Hold your thumbs in this position for
between one and two minutes, not
forgetting to breathe. You’ll feel a
slight burning or stretching sensation,
but it shouldn’t be painful.
5. Massage up and out, creating a
U-shape motion. You should be
massaging the inside area of your
vagina as well as the outside.
6. Relax your perineum and keep
breathing. When you’ve finished,
wash your hands.
Don’t be put off by the burning
sensation during the massage, says
Marie. ‘Sometimes in the delivery room
women start to feel this and they stop
pushing, or they do the opposite and
push harder to get the baby out, when
actually that can create trauma as we
want the head to be delivered slowly.
If you’re used to it from doing perineal
massage, you won’t panic when you
feel the burn in labour.’
Take these simple yet practical steps
to prepare yourself and your baby in the
run-up to your due date, and you’ll get
set for labour in both body and mind.
Together, they’ll help relieve anxiety
and, by reclaiming control, you’ll boost
your confidence too – for a labour
that’s a magical, life-changing moment!And, stretch...!Bump&BirthBREATHING IN
PREGNANCY
A no-fuss way to bring together
your body and mind ready for
labour is by doing quick and easy
breathing exercises. If you can,
Marie recommends trying
hypnobirthing classes or
meditation. If you don’t have
time, then two minutes of
breathing exercises every day
can still make a difference.
‘Every day, ideally in the
morning when you get up and
before you do anything else, do
your breathing exercises,’ says
Marie. ‘A really simple one is
taking a deep breath in through
your nose – notice how you feel,
and then breathe out for slightly
longer, if you can, through your
mouth. If you practise this for
two minutes every day, ideally
from at least 28 weeks onwards,
you’ll find that when you’re in
labour that will be your go-to
breathing exercise.’
This exercise works by tricking
your body into thinking you’re
relaxed. ‘Lots of hormones are
released when we’re stressed or
anxious, and our breathing and
heart rate increases,’ explains
Marie. ‘When we breathe more
slowly, it sends a message to your
body that you’re safe, everything
is well, and you can calm down.
Even after doing three breaths,
just notice how that feels in your
lungs and body...’
You could also boost your
breathing by focusing on how
you feel each day. ‘Are you
anxious or excited? Notice what
is going on that day and
recognise how that will
changefromday to day,’
says Marie.‘If youare
feelingapprehensive,
breathein and, as
youdoso, imagine
clean,new oxygen
fillingyourlungs.
Thenasyoubreathe
out,try andrelease
thatanxiety and
breatheit away.’WIN!
We have five copies of The
Modern Midwife’s Guide to
Pregnancy, Birth & Beyond
(£14.99, Vermilion) to give away.
Enter (it’s free) at winit.
motherandbaby.co.uk,
by 9 June, 2020.