Searching for a brand new technique to improve your flexibility and presumably lower ache after an intense exercise? Look no additional than the method known as muscle flossing.
Muscle flossing, additionally generally known as voodoo flossing, is a compression method that entails wrapping a muscle group or joint tightly with a resistance band whereas stretching or conducting sure actions. While it’s recognition stays largely within the CrossFit and bodybuilding communities, it’s beginning to achieve traction amongst all athletes because it additionally might provide a sooner restoration to muscle mass and joints.
Keep studying to study extra about what it’s, the advantages, and find out how to safely do it your self.
What is muscle flossing?
Typically completed earlier than or after a sporting occasion or exercise, exercisers can floss their muscle mass by very tightly wrapping a particular latex rubber band round a particular muscle or joint, which compresses a focused space. Once the wrap is utilized, you’ll be able to partake in numerous stretches and actions.
“Voodoo floss can be a great tool to make short-term improvements in joint mobility and/or muscle flexibility—perfect for your pre-workout warmup,” says Dr. Georgio Baylouny of Physio RX.
Here’s the breakdown: whenever you floss your muscle mass, you’re constricting blood stream to the wrapped space. Once the wrap is utilized, you carry out actions/workout routines. After you’re completed along with your motion, you take away the wrap. When the wrap is eliminated, blood rushes again to the world and floods it with oxygen and vitamins.
The most typical areas to muscle floss embrace hamstrings, ankles, elbows, shoulders, triceps, knees, and biceps.
The advantages of muscle flossing
“Muscle flossing can be a great way to improve flexibility in a muscle or joint,” says Dr. Baylouny. “One of the best times to use it is before a workout, especially if you’re feeling a little ‘tighter’ that day in a certain area.”
It can also provide some short-term ache aid by reducing the notion of tightness in a sure space, which might result in enhancements in muscle soreness.
So, why does muscle flossing work? “Here’s the interesting thing: the medical community isn’t exactly sure why this stuff works,” says. Dr. Baylouny. “We do know, however, that any sort of mobility tool is creating short term perceptions in increased mobility through manipulating the nervous system.”
There are some theories as to what the floss is strictly doing, Dr. Baylouny explains one which “includes shearing and gliding of the layers of the skin and muscle fascia, communicating with the nervous system to bring awareness to a certain area, and improving joint gliding.”
As muscle flossing is a reasonably new method, the analysis on it’s nonetheless evolving. “Some things that muscle floss definitely isn’t doing is breaking up scar tissue or re-releasing nutrients to the area,” says Dr. Baylouny. “Some big brands may make these claims, but these simply just aren’t true. Don’t get me wrong, flossing can work, we just aren’t entirely sure how.”
That mentioned, in the event you’re feeling slightly sore earlier than a exercise, you can provide muscle flossing a strive for some enhancements in ache or mobility.
However, observe that there’s a distinction between slightly post-workout soreness and persistent ache. “If the soreness is consistently causing a decrease in your performance or even preventing you from working out—a little floss wrap isn’t going to fix the problem,” says Dr. Baylouny. “Get assessed by a physical therapist who has experience working with your goals.”
How to soundly muscle floss
Interested in attempting muscle flossing? Consulting a bodily therapist or physician is all the time a good suggestion earlier than attempting any new remedy method. Then, take a look at these newbie ideas from Dr. Baylouny:
Choose a limitation in mobility. Most widespread areas are often ankle dorsiflexion, hip rotation, hamstring size, or shoulder rotation.
Wrap your muscle at 50 p.c stress. This means about half the stretch the band is able to and 50 p.c overlap as you wrap.
When your joint is wrapped (all the time at 50 p.c stress and 50 p.c overlap), transfer into the restricted vary of movement about 20 instances, or 60 seconds. No want so as to add 10 minutes on the warmup or floss your total physique…transfer it and transfer on!
He additionally explains that you simply don’t wish to wrap too tight or hold it on for too lengthy as these bands can lower off circulation. “You can mix it into your warm-up routine. Wrap for a minute or two, stretch or move around a bit, then floss again.”
That mentioned, you must construction your exercise to incorporate the appliance and removing of the bands and you shouldn’t floss a couple of physique half at a time. If you’re a newbie, solely work on a spread of movement actions whereas flossing and don’t add any resistance.
This info is for academic functions solely and shouldn’t be supposed as an alternative choice to medical prognosis or therapy. You shouldn’t use this info to diagnose or deal with a well being downside or situation. Always examine along with your physician earlier than altering your eating regimen, altering your sleep habits, taking dietary supplements, or beginning a brand new health routine.