Editing How to Avoid an Episiotomy (section)

== Preparation During Pregnancy ==

=== Perineal Massage ===
Performing perineal massage in the weeks leading up to delivery can help stretch and prepare the perineal tissues16<ref name="ref6">6</ref>. This involves gently massaging and stretching the perineum for about 5-10 minutes daily, starting around 34-36 weeks of pregnancy. Studies show this can reduce the chances of needing an episiotomy, especially for first-time mothers.

=== Kegel Exercises   ===
Practicing Kegel exercises to strengthen the pelvic floor muscles throughout pregnancy may help improve perineal elasticity and control during delivery[6].

=== Nutrition ===
Maintaining good nutrition and hydration, especially with foods rich in vitamins C and E, can support skin elasticity and tissue integrity[2].