The Perineum in Childbirth Preparation (Part Two)

The program for preparing the perineum for birth includes:

This preparation creates several benefits:

it avoids overloading the pelvic structures, which are softened and made more yielding by pregnancy
it maintains the elasticity, tone, and health of the pelvic, abdominal, and lower back muscles
it prepares the perineum to adapt to the changes brought on by birth (reducing the need for episiotomies, preventing tearing)
it makes it possible to recognize states of relaxation and states of excessive muscle tension (always following a contraction with relaxation)
it makes the woman a more active protagonist in her own birth

To complete the work, you can try:

Postures aimed at increasing the range of motion of hip adduction and stretching the inner thigh muscles. During this activity, it is essential not to rush, taking small pauses between exercises to release any tension and welcome every sensation of change (for example, longer breathing, better stretching, a feeling of warmth in the pelvis, tiredness, difficulty…)
The bodily functions of the perineum, to improve awareness and perception of states of tension and relaxation in the perineal muscles
Difficulty in perceiving the perineum; to address this, the woman should be encouraged and her motivation supported, celebrating every small success. Perineal massage can help, practiced regularly during the last months of pregnancy, performed by the woman herself or by her partner, in order to prepare the vulvar and perineal structures for the stretching that occurs during birth
The ability of breathing to develop body awareness. Rather than relying on willpower to maintain control of the body, it is worth learning to listen to the breath in order to improve inner concentration. The use of the «sigh» will take priority over all other breathing techniques, both during the dilating phase and the pushing phase (including the use of voice and Carnatic-style chanting)