How to Use Voodoo Floss

Author: Michele Dolan / Source: wikiHow

1. 1 Start the voodoo floss just below your hip. Place the end of the floss on top of your thigh, then wrap the floss once around. You shouldn’t be wrapping it as tightly as possible – use about half of the stretch/tension available in the band.^[1]
2. 2 Continue wrapping the band down your thigh.
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   Start overlapping the band as you continue to wrap it around your thigh. You should use an overlap of about 1 in (2.5 cm). If you start to feel any tingling or pain, you’re wrapping too tight.^[2]
3. 3 Tuck the end of the band under the previous strip. Once you get to the end of floss, you’ll need to secure it so the band doesn’t come loose. Take about 2 in (5.1 cm) of the end of the band and pull it up and then tuck it under the previous strip.^[3]
4. 4 Swing your flossed leg backward and forward. Use the leg that’s not wrapped for balance, standing with your knee slightly bent. Then start gently swinging the leg that’s wrapped from the hip. You should feel your hip extending, particularly when you swing forward. Repeat this motion for 15 to 20 reps.^[4]
5. 5 Swing your flossed leg side to side. Stand so the foot of your anchor leg is slightly behind your hips. Then swing your flossed leg side to side in front of your anchor leg. Your leg should make a 30 to 45-degree angle as it swings out. Repeat this for 30 seconds.^[5]
6. 6 Perform 5 to 10 squats. Stand with your legs just more than shoulder-width apart. Your feet should be pointing slightly away from center. Then squat so that your knees extend just over your feet and your butt almost touches the floor. Perform 5 to 10 squats, squatting as deeply as you can.^[6]
7. 7 Perform a lateral lunge. Stand with your legs more than shoulder-width apart. Then lunge to the side of the flossed leg. Your feet shouldn’t move – the lunge movement should come from your hips. Perform 5 to 10 reps.^[7]
8. 8 Remove the band. You shouldn’t use the voodoo floss for longer than 2 minutes at a time. Once you’ve finished your set, remove the band immediately.
9. 9 Repeat the exercises using the voodoo floss on your other hip. If you’re looking to increase mobility in both of your hips, wrap your other hip in the floss. Then perform each of the exercises on that hip.

1. 1 Start in a seated position. It’s easiest to wrap your foot and ankle while you’re seated. You can sit on a chair or workout bench. Then cross the leg you’re wrapping over the opposite leg. You should rest your leg just above the ankle, so you can get to the ankle to wrap it.^[8]
2. 2 Begin wrapping at the arch of your foot. Place the end of the floss on the top of your foot at your arch. Then wrap the floss around your foot about 3 times, slowly moving back toward your heel.
   • Make sure your foot stays in a neutral position as you wrap your foot and ankle.
3. 3 Skip over your heel and begin wrapping your ankle. Once you reach your heel, let a little extra floss through your hands and begin wrapping the ankle.
   • You’ll need to skip your heel to make sure you still have enough range of motion to work out your ankle.
4. 4 Wrap the floss the rest of the way up your leg. Once you’ve wrapped your ankle, continue wrapping the floss up your calf. You should still be using about 50% tension. Once you come to the end of the floss, tuck the end under the previous strip.^[9]
5. 5 Flex and rotate your ankle while seated. Once your foot is wrapped, extend your leg out so your foot is off the ground but your knee is still slightly bent. Flex your foot back and then point it forward. Then you can rotate your ankle, moving it both clockwise and counterclockwise. Flex and rotate your ankle for about 1 minute to warm up the tissue.^[10]
6. 6 Perform toe raises. Stand with your feet shoulder-width apart. Then slowly lift your heels off the ground, bearing the weight of your body on your toes. As soon as you reach the top of your…

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