Another option is usually to lie down and spot a hand about the perineum. This is the place involving the rectum and scrotum. Your hand will feel the perineum carry somewhat while you squeeze your pelvic ground muscles. A physical therapist will help you identify the right muscles applying biofeedback https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/