If you’re looking to increase your mobility and possibly enhance recovery after a strenuous workout or athletic event, you may want to consider voodoo flossing.
Also known as muscle flossing or tissue flossing, voodoo flossing is a compression therapy technique. It uses a heavy duty resistance band typically made of latex rubber to compress a joint or muscle group while performing certain movements through a full range of motion.
What is voodoo flossing?
“Voodoo flossing is a method of soft tissue mobilization that uses a latex rubber band, similar to a resistance band, for compression during passive or active mobilization.”
The band is typically wrapped around a joint or muscle group like an ace bandage wrap.
When you floss your muscles, you constrict blood flow to the compressed area, and when you take it off, the blood flow rushes to the affected area and floods it with oxygen and nutrients.
“Voodoo flossing is meant to restore joint range of motion , increase blood flow to restricted areas, and compress swollen joints that lack motion and are stiff.”
Muscle flossing is often used before or after a sporting event or workout — but never during an active fitness session, event, or game. Some of the more common areas wrapped include the quadriceps, hamstrings, ankles, elbows, shoulders, triceps, lower leg, biceps, and knees.
How do you do it?
The best way to get started with voodoo flossing is to work with a physical therapist or athletic trainer. They can help identify the correct area to wrap and show you how to do it. While each provider may have a slightly different process, the general steps are the same.
If used properly, voodoo flossing is safe. Below is some tips and tricks for using it.
Many physical therapists and trainers use muscle flossing as part of various treatment protocols. In general, Baylouny says voodoo flossing can decrease the perception of tightness in a certain area, which can lead to quick improvements in flexibility or muscle soreness.
Some theories regarding what the floss is doing to deliver the benefits. These include the shearing and gliding of layers of skin and muscle fascia, improving joint gliding, and communicating with the nervous system to bring awareness to a certain muscle group or joint.
The research on muscle flossing is fairly recent, and therefore still emerging. One study including university students without any musculoskeletal injuries found that tissue flossing may help reduce exercise-induced DOMS.
What is voodoo flossing used for?
Voodoo flossing tends to be popular among CrossFit athletes and bodybuilders, as it’s perfect for many of the issues they experience. It’s also used in physical therapy for many reasons, including boosting mobility and decreasing recovery time.
Moreover, some people use voodoo flossing as an alternative to foam rolling or using massage guns. “Flossing is a faster version of myofascial release that releases a whole set of tissues, as opposed to one localized muscle at a time,”
Are there risks to voodoo flossing?
If voodoo flossing is done incorrectly, there are some risks associated with it. While muscle flossing does feel uncomfortable, it should never feel painful.
“Many people make the mistake of wrapping the band too tight, which can cause more pain to the affected area and even a loss of feeling”. If you are using the band and start to feel tingle or throbbing, you should immediately stop.
Additionally, muscle flossing may be contraindicated in people with chronic health conditions, deep vein thrombosis, pregnancy, skin or dermatologic issues like a latex allergy, high blood pressure, or other conditions.
When in doubt, ask a healthcare professional whether voodoo flossing is appropriate for you.
The bottom line
Voodoo flossing is a warmup and recovery tool that may help decrease tightness in certain areas, improve mobility, and reduce muscle soreness. It’s important to learn the correct technique from a physical therapist before trying muscle flossing.
If you feel any unusual or excessive discomfort while tightening the band, release the pressure and ask for assistance. Also, if you have any medical or chronic health conditions that may be contraindicated, ask your doctor before trying voodoo flossing.
With the right technique and practice, you may find that voodoo flossing helps you release tension, increase mobility, and find new freedom in movement.
Also known as muscle flossing or tissue flossing, voodoo flossing is a compression therapy technique. It uses a heavy duty resistance band typically made of latex rubber to compress a joint or muscle group while performing certain movements through a full range of motion.
What is voodoo flossing?
“Voodoo flossing is a method of soft tissue mobilization that uses a latex rubber band, similar to a resistance band, for compression during passive or active mobilization.”
The band is typically wrapped around a joint or muscle group like an ace bandage wrap.
When you floss your muscles, you constrict blood flow to the compressed area, and when you take it off, the blood flow rushes to the affected area and floods it with oxygen and nutrients.
“Voodoo flossing is meant to restore joint range of motion , increase blood flow to restricted areas, and compress swollen joints that lack motion and are stiff.”
Muscle flossing is often used before or after a sporting event or workout — but never during an active fitness session, event, or game. Some of the more common areas wrapped include the quadriceps, hamstrings, ankles, elbows, shoulders, triceps, lower leg, biceps, and knees.
How do you do it?
The best way to get started with voodoo flossing is to work with a physical therapist or athletic trainer. They can help identify the correct area to wrap and show you how to do it. While each provider may have a slightly different process, the general steps are the same.
- Start by wrapping the area with the band at no more than 50% tension and about a 50% overlap. Aim to wrap the band a few to several inches above and below the muscle or joint. You will tuck the end of the band into the wrapped band.
- Next, move that limb through a range of motion exercise. For example, if your knee is wrapped, do 1 minute of standing heel-to-glute exercises with the wrapped leg. After 1 minute, transition to 1 minute of bodyweight squats. The total movement time is 30 seconds to 2 minutes.
- Upon completion of the exercise, the wrap is removed to allow for increased blood flow to that joint.
If used properly, voodoo flossing is safe. Below is some tips and tricks for using it.
- Avoid wrapping the band too tightly or keeping it on for too long, as the constant compression can reduce blood flow to your limbs.
- Make sure the wrap doesn’t cause any numbness or tingling.
- Wrap the band at no more than 50% tension.
- Don’t keep the wrap on for longer than 1–2 minutes.
Many physical therapists and trainers use muscle flossing as part of various treatment protocols. In general, Baylouny says voodoo flossing can decrease the perception of tightness in a certain area, which can lead to quick improvements in flexibility or muscle soreness.
Some theories regarding what the floss is doing to deliver the benefits. These include the shearing and gliding of layers of skin and muscle fascia, improving joint gliding, and communicating with the nervous system to bring awareness to a certain muscle group or joint.
The research on muscle flossing is fairly recent, and therefore still emerging. One study including university students without any musculoskeletal injuries found that tissue flossing may help reduce exercise-induced DOMS.
What is voodoo flossing used for?
Voodoo flossing tends to be popular among CrossFit athletes and bodybuilders, as it’s perfect for many of the issues they experience. It’s also used in physical therapy for many reasons, including boosting mobility and decreasing recovery time.
Moreover, some people use voodoo flossing as an alternative to foam rolling or using massage guns. “Flossing is a faster version of myofascial release that releases a whole set of tissues, as opposed to one localized muscle at a time,”
Are there risks to voodoo flossing?
If voodoo flossing is done incorrectly, there are some risks associated with it. While muscle flossing does feel uncomfortable, it should never feel painful.
“Many people make the mistake of wrapping the band too tight, which can cause more pain to the affected area and even a loss of feeling”. If you are using the band and start to feel tingle or throbbing, you should immediately stop.
Additionally, muscle flossing may be contraindicated in people with chronic health conditions, deep vein thrombosis, pregnancy, skin or dermatologic issues like a latex allergy, high blood pressure, or other conditions.
When in doubt, ask a healthcare professional whether voodoo flossing is appropriate for you.
The bottom line
Voodoo flossing is a warmup and recovery tool that may help decrease tightness in certain areas, improve mobility, and reduce muscle soreness. It’s important to learn the correct technique from a physical therapist before trying muscle flossing.
If you feel any unusual or excessive discomfort while tightening the band, release the pressure and ask for assistance. Also, if you have any medical or chronic health conditions that may be contraindicated, ask your doctor before trying voodoo flossing.
With the right technique and practice, you may find that voodoo flossing helps you release tension, increase mobility, and find new freedom in movement.
