Another option should be to lie down and place a hand around the perineum. This can be the space between the rectum and scrotum. Your hand will truly feel the perineum carry marginally as you squeeze your pelvic floor muscles. A Bodily therapist will let you detect the proper muscles https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/