Modalities
Voodoo Floss
for mobility,
pain & recovery
RockFloss is a new, reusable mobility tool that can help you move better.
What is voodoo
flossing?
Voodoo flossing is a mobility and recovery technique where you tightly wrap a special elastic band (often called a voodoo floss band) around a joint or muscle group.
It’s popular among athletes, CrossFitters, and physical therapists to help with mobility, pain, and recovery.
It was popularized by Kelly Starrett (Supple Leopard / MobilityWOD) under the name Voodoo Floss, but the concept is older and sometimes called compression band flossing.
How does it work?
You take a strong, elastic latex or rubber band and:
- Wrap it snugly (but not so tight it cuts off all circulation) around the target area (e.g., knee, elbow, ankle, or muscle).
- Perform movements or exercises (squats, lunges, push-ups, or simply flex/extend the joint) while it’s wrapped.
- Keep it on for 1–2 minutes, then remove.
What DOES IT DO?
The combination of compression + movement seems to help:
✅ Improve joint range of motion (ROM)
✅ Reduce pain or tightness
✅ Promote blood flow when the band is released (“reperfusion”)
✅ Break up adhesions or restrictions in fascia or soft tissue
✅ Aid in recovery after hard training
CLAIMED BENEFITS
- Increased mobility & flexibility: Some athletes notice immediate increases in ROM after flossing a joint or muscle.
- Reduced swelling & inflammation: The compression can temporarily move fluid out of a swollen area.
- Pain relief: May help desensitize tissue and reduce discomfort in stiff or sore joints/muscles.
- Faster recovery: Promotes circulation and helps remove metabolic waste.