Control is the final touch! It's the ability of your pelvic floor to react appropriately and on timing to any situation in your daily life.
The Control indicator computed by Perifit shows how much success you have had in hitting the game's targets (e.g. lotuses).
A score of 88% in Control means that you reached 88% of targets during the game.
The better you fare on this indicator, the more control you should have over your pelvic floor.
2 key ideas to know about Control
1. It's the final touch!
We almost want to advise not to work on that indicator in particular because it's the sum of all other indicators' work. If you manage to have a good Contraction Quality, a fair Strength and you are able to hold a contraction: you should have no difficulties in reaching targets during games (hence, Control!).
But we won't say that because focusing on reaching targets and following contraction patterns designed in games is also a good way to work on all indicators at the same time and aim for overall better control.
So take it from either side, you'll be working on it without even noticing!
2. The target is not 100% at all cost
Being able to score 100% at a game is a great achievement. However, it's important to note that you don't have to reach all targets to consider that you've done a great job.
Behind games lie contraction patterns that our experts have designed to train your pelvic floor. The most important is to follow the pattern, not reach the targets.
What's more, if you have missed a target, don't try to get it back in a brief and unexpected contraction. You would be sending your brain the wrong message and not helping him with reflexes.
Tips to improve Control
Be kind to yourself: no, you don't have a terribly weak pelvic floor because you only hit 30% of targets during a game. That's not even how it works! What we want you to do during a game is to follow the patterns that our specialists have designed to train your pelvic floor. What these specialists have been thinking when creating Perifit Care? Designing games for you to get motivated and show up on training days! Not challenge you in hitting targets to integrate an overall scoreboard. With consistent and regular training will come results.
Think about patterns instead of targets: if targets are too disturbing at first, start by visualizing simply your contractions within the Practice Lab.
Trust the process: the ultimate goal of Perifit Care is to help you achieve your objectives and get rid of your symptoms. As you train all dimensions of your pelvic floor (Contraction Quality, Strength, Speed, Endurance), Control will follow normally.
Top games pick to work on Control
All of them
Exercise in Practice Lab to practice Control
Start relaxed. Take your time if you need to. Pay attention to the Contraction Quality Meter during these exercises as we mentioned: Reaching target, yes, but not compromising the quality of the contraction.
Contract your pelvic floor slowly and gradually. Once reached your maximum contraction, hold for 5 seconds.
Release slowly & progressively and take a 10 seconds break.
Repeat 5 times and get back to a relaxed state. Can do it only twice? Don't worry, you'll get there with training. Twice is good already!
Contract your pelvic floor strongly & fast & immediately release the contraction.
Take a 10 seconds break.
Repeat 5 times and get back to a relaxed state. Can do it only twice? Don't worry, you'll get there with training. Twice is good already!
I've read all that but I still can't improve Control...
You might...
Be using the wrong muscles during games: only the superficial sensor is used to control the character in games. It's located near your vagina entrance and senses the pelvic floor's contractions. If you're using your abs, it will be detected by the Contraction Quality Meter that will turn red and you will have difficulties in controlling the character in the game and reaching targets. Does it look like something you could be experiencing? Use the Kegel Coach in the Exercises tab to refine your contraction technique.
Be on a level that is too challenging for now: you can adjust the level of your training program at any time by hitting your program's name under Settings > My program > your current training program, opening its details, and adjusting the level. Better to take time to master a level rather than spending time on exercises that are too challenging to bring any benefit.
Need to do a new calibration: A pelvic floor is a muscle group that fatigues pretty quickly and the initial calibration (required at the beginning of your training) might not be adapted anymore after a few minutes of training. If you feel like your strength is lowering, hit pause at any time during a game and hit "Recalibrate".
If all our tips do not help, it might be a good idea to book an appointment with a pelvic floor specialist. She'll be able to draw a full diagnosis with you and usually have a broad set of tips to offer. What's more, they usually know about Perifit Care and will be able to give you tips to get the maximum benefits of its use.