I'm not lazy, but this sounds awkward and very time consuming:
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1. Wash your hands.
2. Find a private, comfortable place and sit or lean back in a comfortable position. Some women lie on their side and bring their hand round the back. Use cushions to support your legs.
3. Use an unscented vegetable oil, such as sunflower oil or olive oil on your thumbs and around the perineum.
4. Place one or two thumbs (or fingers if you can't reach) about 1 inch (2-3cms) inside your vagina. Press downwards and to the sides at the same time. Gently and firmly keep stretching until you feel a slight burning, tingling or stinging sensation.
5. Hold the pressure steady at that point with your thumbs for about 2 minutes until the area becomes a little numb and you don't feel the tingling as much.
6. Keep pressing with your thumbs. Slowly and gently massage back and forth over the lower half of your vagina. Do this for 3-4 minutes. Remember to avoid the urinary opening. You can start with very gentle massage, increasing the pressure as sensitivity is reduced.
7. As you massage, pull gently outwards (forwards) on the lower part of the vagina with your thumb(s) hooked inside. This helps stretch the skin as the baby's head will stretch it during birth.
You can also ask your partner to perform the massage, especially as you near your due date and become less mobile. If the thought of vegetable oil doesn't appeal, you can also use Vitamin E oil, coconut oil or any of the specially prepared perineal massage oils that are now available.
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