Another choice is to lie down and spot a hand around the perineum. This is the region between the rectum and scrotum. Your hand will truly feel the perineum elevate somewhat when you squeeze your pelvic floor muscles. A physical therapist can assist you recognize the proper muscles employing biofeedback https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/