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How to do a perineal massage

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Illustration showing how to do a perineal massage in 3 steps.

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How to do a perineal massage

  1. Gently insert your thumbs or 1 to 2 fingers
  2. Gently push downwards (towards your anus)
  3. Then to the sides of your vagina

Hold the stretch for up to 2 minutes and release.

A perineal massage should not last longer than 5 minutes.

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Last reviewed: February 2025


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