What The Floss Is Voodoo Flossing All About

Should you’re within the fitness center lengthy sufficient you’re going to both see A) somebody voodoo flossing or B) a giant thick rubber resistance band that’s stuffed within the nook gathering mud. Should you see somebody utilizing the band, hopefully appropriately, you’ll see them wrapping it round themselves (or having somebody wrap it round a physique a part of theirs, assume a bicep or calf, you weirdo), constricting their muscle fascia like a boa would. Let’s get into the main points about voodoo flossing, what it’s, why folks do it, and what the protocol for voodoo flossing is in an effort to make the most of this very helpful ischemic compression method.

Voodoo flossing is a compression remedy method seen most frequently in bodily remedy places of work and in gyms with trainers or athletes seeking to launch pressure, soreness, or vary of movement in a specific muscle group or joint. [R] By mobilizing mushy tissue with the appliance of a protracted rubber band (rather a lot like a resistance band, however it’s not a closed loop), a person is ready to constrict blood circulate. This occurs by way of the compression for a brief period of time (assume :30 – 2 minutes) replenishing the realm with oxygen, vitamins, and blood circulate as soon as the band is eliminated. Voodoo flossing, aka muscle flossing, is just not meant for use throughout exercise or a recreation, and is simply meant for use as a warmup, cooldown, or restoration method.

Technically, anybody with a physique can voodoo floss, however similar to the rest, there are particular folks and makes use of which can be higher candidates for taking full benefit of voodoo flossing advantages. Should you’re an athlete or energetic particular person trying so as to add slightly one thing additional to your warmup or restoration routine (stretching, what’s that?) then having a Rogue voodoo floss band could possibly be helpful for you. Should you’re tremendous sore, or know you’re going to be submit exercise, this may be an excellent time to hurry new, oxygenated and nutrient wealthy blood into an space you simply exhausted.

Full transparency right here, however the advantages of voodoo flossing being confirmed within the medical or scientific analysis class is proscribed and inconclusive. First off, there haven’t been many research finished with voodoo bands, and the analysis that has, isn’t very supported. That being mentioned, does it imply that you must toss that Rogue voodoo floss band within the trash? Not a lot. Should you really feel prefer it helps you and it’s one thing you could carry out and implement safely, then do it. Let’s try a number of the advantages we’ve seen from voodoo flossing

1. Compression Remedy

You may carry out compression remedy by pinching the muscle facia of a sore space or you should utilize a voodoo band to do the identical factor with (normally) significantly better outcomes, particularly in areas which can be exhausting to stretch or launch (like your elbow or ankle).

RELATED: 5 Advantages Of Therapeutic massage Remedy For Athletes

2. Restore Muscle Fibers

Muscle fibers and muscle facia work greatest when the striations (strains on the muscle fibers) are straight and might transfer easily. Just like the best way that flossing works to your tooth, nerve flossing and voodoo flossing do the identical factor – they clear out the lactic acid, toxins, and micro waste particles caught within the muscle which can be a by product of micro tears. In doing so, the muscle physique is ready to glide effectively when contracted and relaxed, in an effort to transfer higher, scale back irritation, get new blood in there, and have a more healthy muscle physique.

RELATED: 4 Confirmed Methods To Cut back Muscle Soreness From Working Out

3. Enhance Flexibility And ROM

Since voodoo flossing will be utilized and used for each muscle groups and joints, some studies have discovered that when flossing is finished commonly, issues like plantar flexion and dorsiflexion vary of movement was improved from the ischemic compression method. That is theorized to occur by lowering irritation within the space, transferring the joint within the correct planes of movement, and enhancing blood circulate, nutrient supply, and oxygen to the realm for a extra lubricated motion.

RELATED: How To Enhance Ankle Mobility And Vary Of Movement

4. Cut back Or Forestall Muscle Soreness

Whereas inconclusive, a pair studies have discovered that voodoo flossing muscle tissue may help with lowering post-workout soreness, delayed onset muscle soreness (DOMS), and might forestall damage when used commonly.

RELATED: How To Deal with Muscle Soreness And Optimize Restoration

5. In With New Blood, Out With The Outdated

Anytime you may get new blood into an space that has been broken or used from train it’s a good suggestion to get new blood into the realm to supply vitamins and oxygen. For this reason nitric oxide boosting dietary supplements, like Citrulline Malate, can actually assist enhance efficiency and restoration. Consequently, nitric oxide widens blood vessels rising blood circulate and circulation with out rising blood strain. We advocate combining your pre-workout voodoo flossing with a complement that incorporates a nitric oxide booster for optimum outcomes, blood circulate, efficiency and restoration.

RELATED: What Are Nitric Oxide Booster Dietary supplements

RECOMMENDED: Swolverine’s PRE Exercise w/ Citrulline Malate and Betaine Anhydrous

Voodoo floss protocol is greatest carried out by a skilled skilled like a bodily therapist or educated athletic coach as a result of threat concerned with over constricting the muscle groups and probably inflicting harm to the muscle, joint, or nerves. That being mentioned although, you’ll be able to actually experiment by yourself, listening to your physique, and dealing as much as the suitable strain.

1. Get a voodoo floss Rogue band or a band from another web site or in individual retailer
2. Decide a motion you’re not significantly good at and/or that you’ve got poor mobility in -or- an space that’s exhausting to stretch, that’s sore, or tight (assume your quad for squats, your ankle for mobility within the squat, or your elbow)
3. Wrap the realm from the highest down(you would possibly need assistance from a good friend, coach, or coach), at a 50% compression, with none wrinkles within the band (to keep away from it sticking collectively and getting caught)
4. Carry out the supposed movement or comparable movement (i.e. air squat, aspect step, extension/flexion) for :30 – 2 minutes
5. Unwind and take away the band, permitting for the recirculation of blood within the space, and repeat as mandatory

1. Don’t wrap the band greater than 50% pressure across the space of focus as a consequence of the opportunity of over constricting and harm to the realm
2. Don’t proceed to put on the band if you happen to expertise any important change in coloration of the pores and skin, numbness, lack of movement or tingling. If this occurs, take it off, and don’t wrap it that tight
3. Sometimes talking, we advocate a put on time of :30 – 2 minutes and not more than that at a time (this isn’t BFT, however we’ll get to that later)
4. Wrap your space from the highest down and DO NOT overlap the band. The rationale for that is that you do not need to get your self right into a scenario the place you can not shortly and effectively unravel that band if you happen to put it on too tight. You additionally don’t need that sticky band to roll over itself so tight and get so caught that you need to minimize it off. YIKES.

To be trustworthy, voodoo floss bands are a particularly helpful and also you don’t need simply any band. The rationale? Placing the band below critical pressure again and again with repeated use can put on down the rubber and the very last thing you want is for that factor to snap again at you whilst you’re winding it round your physique. Yikes. The voodoo floss band from Rogue Fitness is well the preferred, however you’ll find different retailers by doing a easy Google or Amazon search. There’s not likely one that’s higher than one other (until its a janky one off Amazon) and what you’re usually paying for, if the thickness is similar, is the the model identify on it.

In brief, no, voodoo flossing is just not the identical factor as blood circulate restriction coaching. BFR is supposed to truly scale back blood circulate to an space of the physique by constricting the blood vessels, making a hypoxic occasion. Which means that wherever from 50-80% of blood circulate is restricted, and in doing so, anabolic development elements, quick twitch fiber recruitment, and muscle protein synthesis are all elevated. The supposed use and voodoo floss protocol is just not meant to occlude any arteries or veins. While you floss a muscle, you do not need to get so tight with it (and also you would possibly need to, however don’t!) that you simply truly trigger important harm to the nerves and blood vessels.

RELATED: All the pieces You Want To Know About BFR For Restoration

Voodoo flossing is a pleasant approach to scale back soreness, enhance restoration, enhance mobility, rehab accidents, or get an space of your physique warmed up earlier than you exercise. Whereas the analysis is missing and inconclusive round this  ischemic compression method that doesn’t imply that it might not be just right for you. Professional ideas: don’t wrap the band with greater than 50% compression, be sure to can get it off shortly if you happen to wrap it too tight, don’t floss for greater than 2 minutes at a time, and don’t skip your common mobility classes or use voodoo flossing in its place to common stretching and mobility classes.

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