Mobilizing with Floss

floss

Competition season definitely calls for a lot of recovery and mobility work to keep ourselves ready for anything. Whether or not you made it to the finals this November 5, if you’re serious about your training and most importantly taking care of your muscles, FLOSSING is something you should try doing regularly :)

Benefits of flossing according to https://www.crossfitinvictus.com/blog/

1) Out With the Old & In With the New

Voodoo Floss helps break up intramuscular junk to allow for greater mobility and blood supply to an area. By squeezing the muscle in a tight wrap, then forcing it through a full range of motion (ROM), friction between muscle fibers helps break up fuzz, scar tissue, lactic acid and other junk in those tiny places that foam rolling and lacrosse ball techniques can’t address. You will only leave the Voodoo floss on for about two minutes.

Example: TIGHTLY wrap the calf and do calf-focused self-myofascial release (SMR), stretching, squats, lunges, etc.

2) Healing & Cleansing Power

When you release the band, a rush of blood washes through the muscle; this not only brings nutrients for growth and healing but also clearing out all that junk you just broke up. This is also true for injury recovery and can be used to aid the healing of strained tissue. For swollen areas, you want to promote lymphatic drainage. To do this, wrap the band about half as tight as you do when you’re trying to mobilize the area. It’s good to put the area through gentle ROM if you can; shoot for more of a compression massage where you are physically maneuvering the area versus bashing it to death.

Example: For swollen knees, wrap the band snugly but not too tightly around the knee and then massage the swollen area. A few gentle squats here would be ok or even walking up and down stairs. No prying or other aggressive movements.

3) Stretch Those Hard to Stretch Places

To work shoulders, wrists, ankles, elbows and the little pieces within, wrap a band tightly around the joint (sometimes it might take two bands to cover the area) and put it through ROM like push-ups, PVC pass-throughs, squatting, lunging, etc. For knees, wrap one band above and one band below the joint, then do some squats. When you put the joint through ROM with bands anchored on either side, they stretch everything in between, which can greatly improve not only joint ROM but also pain, stiffness and tendonitis.

Example: Wrap your elbow tightly starting four fingers above the joint and rollling down tightly. Force your elbow into flexion by doing push-ups or having someone bend it.

4) Good to Go versus Probably a No No

Unfortunately, as great as this tool can be, there are some areas of the body that floss does NOT help. Please avoid these areas.

Good to Go: shoulders, arms, elbows, wrists, hands, thighs/hamstrings, calf, ankle, foot

No No: head, face, neck, chest, torso, abdomen, back, over knee cap (this one is your call but I don’t think it feels very nice)

5) Extremely Important – Please Note!

ROLL FROM THE TOP DOWN and leave the loose end near the bottom to avoid a “code red”. A code red happens when the loose end is left at the top of the wrap and then the top rolls down over the end, tightening and tangling it into something that’s impossible to unravel and you have to cut yourself out of.

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 7 Ways to Mobilize with Voodoo Floss according to http://blog.thewodlife.com.au/

Floss compression bands are a great multi purpose mobility tool, they can be used to help increase mobility in a region of the body such as; help gain internal rotation of the shoulder, extension of the elbow and knee.
It can be used to break up adhesions in connective tissue in regions of chronic overload such as lateral knee/ thigh in ITB friction syndrome or in the sub-acute rehabilitation phase for the anterior ankle after ankle sprain.
The Voodoo Compression bands can also be a great aid for recovery; flossing the thigh after high repetition squats or the arms after high repetition pull ups/ muscle ups. Flossing after a WOD can help with muscle recovery, reduce waste products and muscular tightness. Muscles feeling tight and restricting movement the day after a high intensity WOD is common, it can seem to take forever to warm up. The reduced posterior chain length from deadlifts yesterday can limit toes to bar today; simply taking some time to mobilise after the WOD can reduce all this.

 

1. Ankle Mobility

Wrap the voodoo compression band starting midfoot working up over the ankle, then move the ankle thru its full range. This can be done actively by pointing your toes and then bring the back up as far as you can. I like to perform my ankle mobility lunging with the compression bands on. (I prefer using the thicker red band)

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2. Shoulder Internal Rotation

Get your training partner/ wife / husband to wrap the voodoo compression band high up the arm as possible into the armpit. Lye down on the floor, have your partner push down on your shoulder or place a barbell/kettlebell across the front of the shoulder. Then either slowly rotate your arm into internal and external rotation or have your partner rotate the arm back and forth. I suggest if doing this with a partner always go first then you know how much pain to cause them.

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3. Anterior Knee Pain

Wrap the Voodoo compression band around the knee, start just below the patella (kneecap) and wrap firmly working the way up to just above the patella. Then squat 20-30 times.

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4. Lateral Knee Pain

For lateral knee pain I find wrapping the voodoo compression band firmly just above the kneecap. Wrap the band so you are pulling from the outside of the knee across the thigh towards the inside. Pull the band tighter around the lateral thigh.

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5. Infra-Patella Pain (Pain Under Patella)

For infra patella pain wrap the compression band around the leg just below the patella. Squat 20-30 times.

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6. Flossing Upper Thigh/ Groin / Hamstring

Wrap the Voodoo compression band around the upper thigh as high as possible. You can squat or sit on a box straightening and bending your knee. My favorite is to grab onto the barbell (can be done without barbell as in photo) in my clean setup position then push the knees back and straighten the legs while maintaining midline, flossing the area as the tissue slide back and forth._I9C9949edit copy

7. Flossing arm and elbow

Wrap from just below the elbow up to above the arm. Move the elbow through full range using your other hand or even better get someone else to bent and straighten your arm. Bend and straighten for a couple or minutes or until you feel like you need to rip the band off as your hand is going numb!!! You might have had it wrapped a little too tight.

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