I have the best success on the toilet leaning forward, hands on the ground. Also stand up, bend over for 15 seconds or so and sit back down. When I do that I can literally feel stuff shift down and then it will release. I did pelvic floor therapy. Taught me some good exercises to strengthen my core, learned a lot on how everything works and also got some good breathing techniques to relax me and my body. It was once a week for 12 weeks.