Active movement: 30 s standing hip flexion + 30 s seated leg extension/flexion + 60 s bodyweight squats (∑ 2 min)

Premium Floss Band is manufactured from natural latex. They are used on ankles, knees, elbow and shoulders. They protect users against injury, minimize pain and stiffness and boost joint mobility. Active movement: 3 times 2 min of slow knee flexion/extension (90° knee flexion to full knee extension)−2 min rest in between (∑ 6 min)Other studies have found no significant improvements to the range of motion when comparing voodoo flossing to a control group. In a study of glenohumeral (shoulder) range of motion, no statistical difference was found between the voodoo flossing and non-voodoo flossing groups. Interestingly, the Voodoo floss group had a perceived increase in flexibility. Therefore, the effects were psychological, rather than physical! Although the research is still minimal, many athletes, teams and physiotherapists use tissue flossing for a variety of reasons. Some of the benefits include:

Vieira, A.; Alex, S.; Martorelli, A.; Brown, L.E.; Moreira, R.; Bottaro, M. Lower-extremity isokinetic strength ratios of elite springboard and platform diving athletes. Physician Sportsmed. 2017, 45, 87–91. [ Google Scholar] [ CrossRef] In total, five studies investigated the effects of a flossing treatment on disease, pain, or injury.This compression bands from Master of Muscle are used to improve joint extension and help in tissue recovery. Just like most bands, the floss comes with two sets.

So how do you know when to voodoo floss? Voodoo flossing can be done before workouts as part of your workout preparation routine. Try it pre workout if you want to improve mobility. It can also be used after workouts or in between workouts as a recovery modality to reduce muscle soreness. Joint pain and restricted movement are often caused by poor perfusion. Releasing the Floss Band causes an enormous increase in moisture supply (blood and lymphatic fluid). The improved perfusion is immediately reflected in the range of motion. Kielur, D.S.; Powden, C.J. Changes of Ankle Dorsiflexion Using Compression Tissue Flossing: A Systematic Review and Meta-Analysis. J. Sport Rehabilitation 2020, 30, 306–314. [ Google Scholar] [ CrossRef]Li, M.; Nie, Y.; Li, K.; Zeng, Y.; Wu, Y.; Liu, Y.; Wu, L.; Shen, B. Effect of Extensor Muscle Strength on Meniscus Damage Progression in Subjects Without Radiologic Knee Osteoarthritis: Data From the Osteoarthritis Initiative. Am. J. Phys. Med. Rehabil. 2022, 101, 836–842. [ Google Scholar] [ CrossRef]

Floss bands help to minimize injury, boost blood circulation, aid in tissue recovery and temporarily relieve pain. They give users a chance to continue exercising even after experiencing an injury. By following these steps and using floss bands correctly, you can experience improved mobility, reduced pain, and enhanced recovery after exercise. Floss bands benefits Gorny V, Stöggl T. Tissue flossing as a recovery tool for the lower extremity after strength endurance intervals. Sportverletzung Sportschaden: Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin. 2018 Feb. Total of 9 weeks: 3 sessions/week with active movement−10 bodyweight squats + 10 lunges (∑ 27 flossing sessions) You may also have bleeding gums if you are on certain medications (such as blood thinners), if you have a vitamin deficiency, or if you are pregnant.

Which floss band should I buy?

Prill, R.; Schulz, R.; Michel, S. Tissue flossing: A new short-term compression therapy for reducing exercise-induced delayed-onset muscle soreness. A randomized, controlled and double-blind pilot crossover trial. J. Sports Med. Phys. Fit. 2019, 59, 861–867. [ Google Scholar] [ CrossRef]