Another choice is always to lie down and position a hand over the perineum. Here is the place between the rectum and scrotum. Your hand will experience the perineum carry slightly as you squeeze your pelvic flooring muscles. A Bodily therapist may help you determine the correct muscles applying biofeedback https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/