Another choice should be to lie down and place a hand about the perineum. Here is the space concerning the rectum and scrotum. Your hand will sense the perineum elevate a little bit as you squeeze your pelvic flooring muscles. A physical therapist can help you detect the correct muscles https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/