Perineal massage in the third trimester

Starting around 34 weeks, daily perineal massage has evidence for reducing the chance of tearing or needing an episiotomy during birth, especially for first-time births. It also helps you (and your partner) get familiar with what's normal in that area. Use a small amount of vitamin E oil, coconut oil, or a pregnancy-safe perineal massage oil. Insert clean thumbs an inch or two inside the vagina and gently press downward and outward. Hold 1–2 minutes, and repeat for 5–10 minutes total daily. Expect it to feel odd or uncomfortable at first — the burn or stretch sensation is normal, but sharp pain means stop. A partner can help too if that's easier logistically. Skip it if you have placenta previa, active infection, or if your provider advises against.