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Slow Squeeze & Release

Control Mode: slow squeeze and release

Control Mode is one of the three main exercise modes in Rock. Its tag in the app is "Slow Squeeze & Release". In this mode, you gradually contract and then relax your pelvic floor muscles.

This mode helps you build a stronger sense of muscle awareness. It puts the focus on precise control of muscle movement and coordination. The goal is a better ability to regulate and engage these muscles.

Control Mode on the main screen of the Rock app, with the Slow Squeeze and Release tag and the play button

How a set works

Press the play button to start. The app shows "Get Ready" and a short countdown. Then it shows each step on the screen: "Squeeze", "Hold" and "Release". In Control Mode, each squeeze and each release is slow.

At the end, the app shows "Set Completed". It adds Rock Minutes to your total, and it can show a new Control level.

Why slow movement

Slow movement gives you time to feel which muscles you use. You learn to tighten the pelvic floor muscles and keep other muscles relaxed. If you are not sure where these muscles are, open the FAQ screen in the app. It has a section called "How to locate my pelvic floor muscle?".

Control Mode in your daily plan

The app recommends 3 sets per day for each of the three main modes. Do your Control sets on the same days as your Endurance and Burst sets. When you level up and get stronger, the difficulty increases.

Frequently Asked Questions

What is the difference between Control Mode and Burst Mode?

Control Mode uses a slow squeeze and a slow release. Burst Mode uses a fast squeeze and a fast release.

What does Control Mode train?

Control Mode trains muscle awareness and precise control of the pelvic floor muscles.

How do I start a Control Mode set?

Swipe on the main screen until you see Control Mode. Then press the play button.

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