Kegel exercises should also be practiced regularly during the prenatal period. I recommend 20 power kegels per day. You tighten the vaginal muscle and hold for 20 seconds for 20 times a day. You can do these in groups of five, four times per day. At the time of delivery try to change positions during pushing and consider delivering in some position other that flat on your back.
Some suggestions are side lying, hands and knees and squatting.
A slow, controlled delivery of the head is also helpful in decreasing injury to the perineum. Open glottis pushing, especially as the head is crowning, or sometimes even no pushing at all as the head is crowning is helpful. Talk with your provider in advance and make sure that they are as committed as you are to avoiding any interruption of perineal integrity. Good coaching from the person catching your infant is essential to your success. All Rights Reserved.