Another option is usually to lie down and put a hand around the perineum. This is actually the spot concerning the rectum and scrotum. Your hand will feel the perineum raise a bit while you squeeze your pelvic flooring muscles. A Bodily therapist will let you identify the correct muscles https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/