Another option is always to lie down and put a hand to the perineum. Here is the location concerning the rectum and scrotum. Your hand will truly feel the perineum lift somewhat when you squeeze your pelvic ground muscles. A Actual physical therapist may help you identify the right muscles https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/