Another choice is to lie down and place a hand to the perineum. Here is the place concerning the rectum and scrotum. Your hand will experience the perineum lift a little bit while you squeeze your pelvic floor muscles. A Actual physical therapist will help you recognize the right muscles https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/