Another option is to lie down and position a hand to the perineum. Here is the spot amongst the rectum and scrotum. Your hand will experience the perineum elevate a little as you squeeze your pelvic floor muscles. A physical therapist will help you discover the right muscles applying biofeedback https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/