Another option is usually to lie down and location a hand on the perineum. Here is the spot involving the rectum and scrotum. Your hand will feel the perineum elevate a bit when you squeeze your pelvic ground muscles. A physical therapist can assist you detect the proper muscles working https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/