What is Perineal Stretching?

At Sage Physical Therapy, we believe every person deserves to feel comfortable, confident, and connected to their body—especially when it comes to pelvic health. The pelvic floor is an incredible system of muscles, connective tissues, and nerves that supports your bladder, bowel, and reproductive organs. It’s involved in some of the most essential (and personal) parts of life: posture, control, intimacy, and even breathing.

When things don’t feel quite right in this area—whether it’s tightness, pain, or discomfort—it can be frustrating and isolating. One of the gentle techniques our pelvic health specialists use to help patients restore balance and ease is perineal stretching.

Perineal stretching can be an amazing tool to improve flexibility, reduce pain, and prepare the body for childbirth or recovery afterward. But like any therapeutic technique, it needs to be done thoughtfully, safely, and under the guidance of a skilled professional. That’s where our team of pelvic floor physical therapists at Sage Physical Therapy comes in.

We’re here to help you understand your unique anatomy, make sure you’re doing stretches correctly, and address all the factors that might be contributing to your pelvic health concerns.

We teach you how to stretch your perineum so you can feel confident and empower in your body

What Is Perineal Stretching?

The perineum is the area between the genitals and the anus—a small but mighty part of your body that plays a big role in pelvic health. It’s made up of muscles, fascia, and soft tissue that support your pelvic organs and assist in urinary, bowel, and sexual function.

Perineal stretching is the gentle process of lengthening and relaxing the muscles and tissues in this area. The goal is to improve flexibility, circulation, and comfort. It can help reduce pelvic pain, support postpartum recovery, and even prepare the body for childbirth by helping tissues stretch more easily.

Because the perineum is such a sensitive and complex area, performing stretches without guidance can sometimes cause irritation or miss the root cause of the problem. At Sage Physical Therapy, our pelvic floor PTs teach you how to stretch safely, explain what sensations to expect, and help you understand how perineal stretching fits into your overall treatment plan.

Why Work with a Pelvic Floor Physical Therapist?

The pelvic floor is unique to each person—no two bodies are exactly the same. What feels tight or painful in one person might be weak or underactive in another. That’s why it’s so important to work with a pelvic floor physical therapist who can evaluate what’s really going on and guide you through the right techniques.

At Sage Physical Therapy, our team has specialized training in pelvic health and extensive experience treating conditions like pelvic pain, postpartum recovery, incontinence, painful intercourse, and preparation for childbirth. When you work with us, we look at your body as a whole—your posture, breathing patterns, muscle coordination, and even how your daily habits might be affecting your pelvic floor.

Perineal stretching is just one piece of a comprehensive, individualized approach. We often pair it with relaxation techniques, breathing exercises, gentle strengthening, and education to help your body find balance and comfort again.

Our delivery prep program helps prepare you for a smooth delivery with fewer things to recover from!

The Benefits of Perineal Stretching

Perineal stretching can be incredibly helpful for a variety of pelvic health concerns. Here are some of the ways this technique can make a difference—especially when performed with guidance from your Sage Physical Therapy pelvic floor specialist.

1. Improving Flexibility and Elasticity

Over time, factors like pregnancy, childbirth, aging, or muscle tension can cause the pelvic floor tissues to become less flexible. This stiffness can lead to pain, pressure, or difficulty relaxing during daily activities or intimacy. Perineal stretching gently encourages the tissues to lengthen and soften, restoring movement and comfort.

At Sage Physical Therapy, we’ll help you determine exactly which muscles need stretching and how to do so without strain. Our therapists provide hands-on guidance and teach you how to perform these stretches at home safely, ensuring your body is supported throughout the process.

2. Preparing for Childbirth

If you’re pregnant, perineal stretching can be a wonderful way to prepare your body for labor and delivery. Research shows that practicing perineal stretching in the final weeks of pregnancy can help reduce the risk of tearing during vaginal birth. By increasing flexibility, the tissues are better able to expand as the baby passes through the birth canal.

Our Sage PTs specialize in prenatal care and can teach you and your partner how to perform these stretches effectively and comfortably. We’ll also help you balance stretching with other exercises to strengthen and coordinate your pelvic floor before birth.

3. Relieving Pelvic Pain

Pelvic pain is one of the most common reasons people seek out pelvic floor therapy. Often, this discomfort stems from tight or overactive muscles that simply don’t know how to relax. Perineal stretching helps release that tension, improve blood flow, and reduce pain over time.

Because pain can come from multiple sources—muscular, fascial, or even nerve-related—it’s essential to have a pelvic floor PT guide you. At Sage, we’ll help identify the underlying cause and use perineal stretching as part of a broader plan to restore comfort and function.

4. Improving Comfort During Intimacy

Pain with intercourse, known as dyspareunia, can be caused by tight or uncoordinated pelvic floor muscles. This can make intimacy physically uncomfortable and emotionally distressing. Gentle perineal stretching can help the muscles learn to relax, allowing for more ease and enjoyment.

Our pelvic floor PTs are experienced in helping patients navigate this sensitive topic with compassion and care. We’ll guide you through techniques to stretch and relax the tissues safely and teach you how to coordinate your breathing and movement to reduce pain during intimacy.

5. Supporting Postpartum Recovery

After childbirth, many individuals experience soreness, scar tissue, or weakness in the pelvic floor. Gentle, guided perineal stretching can promote healing by increasing blood flow, easing stiffness, and supporting tissue recovery.

At Sage Physical Therapy, we tailor postpartum care to your body’s needs. We’ll help you begin stretching safely—at the right time and in the right way—and combine it with strengthening and restorative exercises to help you feel like yourself again.

6. Enhancing Bladder and Bowel Control

Tight or uncoordinated pelvic floor muscles can affect bladder and bowel control, leading to leaking, constipation, or difficulty relaxing during bathroom use. Perineal stretching can help restore balance and coordination to these muscles.

During your sessions at Sage, we’ll assess your specific symptoms and help you understand how perineal stretching fits into your overall pelvic health plan. We may also incorporate other techniques like biofeedback, posture training, and breathwork to support your long-term results.

Perineal stretching is nearly always recommended in pregnancy to minimize the grade of tearing

Who Can Benefit from Perineal Stretching?

Perineal stretching can be beneficial for many people, not just those preparing for childbirth. Some of the individuals who may benefit include:

• Pregnant individuals preparing for vaginal delivery

• Postpartum individuals recovering from birth

• People with pelvic or perineal pain

• Individuals experiencing pain during intercourse

• Those healing from pelvic surgery or scar tissue

If you’re unsure whether perineal stretching is right for you, our Sage Physical Therapy team will perform a comprehensive pelvic health assessment. We’ll determine what’s contributing to your symptoms and design a personalized plan to meet your goals safely.

How We Teach Perineal Stretching at Sage Physical Therapy

When performed correctly and under the right conditions, perineal stretching can be deeply restorative. Here’s what you can expect when learning this technique with one of our pelvic floor specialists.

Perineal Massage

Perineal massage involves gently stretching and massaging the perineal tissue to improve flexibility. Using clean hands and a safe lubricant, such as vitamin E or coconut oil, you’ll learn how to apply light pressure downward and outward to stretch the tissues.

Your Sage PT will demonstrate the correct positioning, teach you how much pressure to use, and make sure you’re comfortable with each step. This technique should never be painful—only a mild, gentle stretch.

Supported Squat Stretch

A deep, supported squat helps open the pelvis and lengthen the perineal tissues naturally. Your therapist will show you how to perform this stretch safely, using props like pillows or blocks for support, and how to coordinate your breath to help your pelvic floor relax.

Relaxation and Breathing Techniques

Breathing is one of the most powerful tools for pelvic floor health. As you inhale, your pelvic floor naturally relaxes and expands; as you exhale, it gently lifts. Your therapist will teach you how to pair perineal stretching with this breath pattern to make the stretch more effective and comfortable.

At Sage, we often remind our patients to imagine the pelvic floor “blossoming open” as they inhale—a gentle visual cue that encourages relaxation and body awareness.

Perineal stretching can sound overwhelming. We've got you.

When to Schedule with a Pelvic Floor PT

If you’re experiencing any of the following, it’s a good idea to schedule an evaluation with our team before starting perineal stretching on your own:

• Pelvic or perineal pain

• Pain during intercourse or tampon use

• A feeling of pelvic pressure or heaviness

• Leaking urine or stool

• Difficulty emptying the bladder or bowels

• Pain or scar tissue after childbirth or pelvic surgery

  
  

Our pelvic floor specialists will perform a detailed, one-on-one evaluation, listen to your concerns, and guide you through a personalized plan. Whether your goal is pain relief, preparation for childbirth, or improved pelvic strength, we’ll help you get there safely.

The Sage PT Approach: Compassion, Education, and Empowerment

At Sage Physical Therapy, we believe pelvic health care should feel safe, supportive, and empowering. Perineal stretching isn’t just about improving flexibility—it’s about helping you reconnect with your body in a caring, intentional way.

Our therapists combine clinical expertise with compassion. We take the time to explain what’s happening in your body, answer your questions, and make sure you feel comfortable every step of the way. Every session is customized to your needs, because your story, your symptoms, and your goals are unique.

A Final Word

Perineal stretching can be a wonderful tool for improving pelvic comfort, preparing for childbirth, and supporting postpartum recovery. But it’s most effective—and safest—when done under the guidance of a skilled pelvic floor physical therapist.

At Sage Physical Therapy, our team is here to guide you through every stage of your pelvic health journey. Whether you’re seeking relief from pain, preparing for delivery, or recovering afterward, we’ll create a plan that supports your body, your comfort, and your confidence.

If you’re curious about perineal stretching or wondering if it’s right for you, we’d love to help. Contact our Sage Physical Therapy team to schedule an appointment with one of our pelvic floor specialists. Together, we’ll help you move toward healing, strength, and ease.