An alternative choice should be to lie down and put a hand over the perineum. This is the area amongst the rectum and scrotum. Your hand will sense the perineum lift somewhat as you squeeze your pelvic flooring muscles. A Bodily therapist can assist you determine the correct muscles using https://www.sgvascularctr.com/tackling-pelvic-congestion-syndrome-a-comprehensive-guide-for-singaporeans/