Contraction Quality is the foundation of pelvic floor training. It is the first indicator to focus on, because all other dimensions (strength, speed, endurance, and control) depend on it.
Before building performance, you must first ensure you are using the right muscles, in the right way.
Why Contraction Quality is essential
1. Foundation of effective training
Learning pelvic floor training is like learning any gym exercise: you must first master the correct movement before increasing intensity.
Good contraction quality ensures that you:
activate the right muscles
avoid compensation (e.g. abs taking over)
build a solid base for all other improvements
It is similar to working with a physiotherapist to understand what a correct contraction feels like.
2. Safe pressure management
A correct contraction ensures proper pressure balance:
Pelvic floor pressure (bottom sensor / green signal) should be stronger than intra-abdominal pressure (top sensor / red signal)
Ideally, the pressure detected by the bottom sensor should be at least twice as strong as the pressure detected by the top sensor
This is important because the pelvic floor supports:
bladder
uterus
rectum
bowel
If intra-abdominal pressure dominates, the movement becomes less effective and compensations appear.
How Contraction Quality is measured
In the Perifit Care app, Contraction Quality represents the percentage of correctly performed contractions.
Example: 97% means 97% of contractions were performed with good form.
Key idea: Contraction Quality is the game-changer
Many users report that the biggest breakthrough in symptom improvement is:
“Learning how to correctly contract the pelvic floor.”
Progress is often limited for weeks until users focus on technique via the Practice Lab or Kegel Coach. Once this happens, all other indicators tend to improve more consistently.
Correct technique unlocks all future training.
How to feel a correct contraction
Common mental cues:
stopping urine flow
sucking liquid through a straw inside the vagina
gently squeezing a grape inside the vagina
Optional self-check
Place a thumb at the vaginal entrance (clean hands, lying down preferred)
Start fully relaxed
Contract gently
You should feel pressure under the thumb (deep inside)
How to improve Contraction Quality
1. Kegel Coach (recommended)
Explains correct technique visually and verbally
Guides real-time feedback
Helps build proper movement step by step
2. Practice Lab
Focuses on biofeedback only
Helps isolate correct muscle activation
Reduces distraction from games
3. Contraction Quality Meter
🟢 Green → correct activation (pelvic floor dominant)
🟠 Orange → mixed activation (some intra-abdominal compensation)
🔴 Red → intra-abdominal pressure dominant
Goal: keep green dominant throughout movement.
4. Best game: Picasso
The Picasso game is the best tool to train Contraction Quality in a dynamic and playful way.
Practice Lab exercise
Start relaxed
Slowly contract pelvic floor
Gradually increase intensity
Aim for green signal dominance
Slowly release under control
Rest 10 seconds
Repeat as needed
Keep intra-abdominal pressure (red line) as low as possible throughout.
If you struggle with Contraction Quality
This is very common. Possible reasons:
1. Fatigue
Pelvic floor fatigues quickly
Recommended: ~5 × 8-minute sessions per week
If fatigued:
compensation increases
quality decreases
Solution: rest a few days.
2. Training surface
Unstable surfaces increase abdominal compensation.
Use a flat, stable, supported surface.
3. Training position
Lying down (Perifit Care) / sitting (Perifit Care+) → easier (especially at the beginning)
Standing → more advanced (gravity challenge)
4. Possible prolapse
Internal pressure may oppose contraction
Top sensor may detect downward pressure
Progress is still possible but may be slower.
When to seek help
If progress remains limited despite adjustments, a pelvic floor specialist can help:
assess function
identify compensation patterns
provide personalised guidance
Many are already familiar with Perifit Care.
Final note
Contraction Quality is the foundation of everything else.
Without it:
strength is less effective
speed is less precise
endurance is harder to build
control is limited
With it:
all dimensions improve more efficiently
training becomes safer and more effective
progress becomes more consistent
Focus first on correct activation — everything else follows.