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Voodoo Flossing 101 in One Place

Everything you Need to Know about Compression Flossing in One Place

How to Use Voodoo Floss

Tack and Floss (popularized by Kelly Starrett’s 'voodoo band') is done with an elastic band and involves active or passive increasing of range of motion (ROM). These techniques can have a powerful effect in overcoming a ROM restrictions.

Voodoo Floss Applications and Techniques

How To Use Voodoo Floss on Knees


Voodoo Floss for BFR - Blood Flow Restriction Training

Why Voodoo Floss

Voodoo floss bands are latex resin made bands. They are an excellent tool for self-myofascial release (SMR) which make positive changes to the muscles and connective tissues through compression, tension, and movement.

Through this, one can increase joint mobility, decrease pain and speed up recovery processes.
why voodoo floss

How To Use Voodoo Floss Bands

  1. Wrap one end of the band around the area below the joint.
  2. From there, use roughly 20-50% (up to 75% max) tension* and pull and overlap the bands.
  3. Tuck the loose end of the band under the previous wrap.
  4. Move the joint through all ranges of motion (ROM) in OPEN chain position.
  5. Move the joint loaded and exercise specific ROM in CLOSED chain position.
  6. You'll gain even better results if ask someone to move your joint (limbs) passively through the full ROM.
* Use less tension for lymphatic drainage and in swelling areas. Use more tension for regular mobilization work and for recovery to decrease DOMS. But even for regular improvement ROM, you may try to use less tension. Your CNS will get a novel sensory stimulus, and this is when the magic happens...

How Long Voodoo Floss

Usually, several minutes of work is enough. You may do several repetitions.

If you feel that your blood is being blocked excessively,  your limbs are turning purple, or you feel numbness/tingling, then stop using immediately.

How Often Voodoo Floss

You can use Voodoo Flossing when warming up or cooling down, or in between workouts.

Depending on the workout, you can mix the banded work with other forms of self-myofascial release: lacrosse balls, foam rollers, etc.

You will feel great if you use the bands the day after a tough workout. If you are experiencing a severe DOMS (delayed onset muscle soreness), the bands will speed up a recovery.
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