VooDoo Floss Compression Bands : Say bye-bye to aches & pains AND say hello to super-fast workout recovery

Every year, we spend approximately a bazillion dollars on all manner of treatments for pain in our necks, backs, feet, shoulders, etc.

Sadly, most of that pain is due to inactivity, poor posture, sitting too long in front of tvs & computer screens, poor training form, etc.

If only there was a way to quickly and inexpensively eliminate those aches and pains?

VooDoo Floss Bands

Way back in 2011, I saw the following Youtube video (with Dr. Kelly Starrett and uber-strong man Donny Thompson) highlighting the use of DISTRACTION and COMPRESSION to help repair shoulder dysfunction…which I happened to be suffering from at the time.

The very next day, I…

  1. Ordered a pair of compression bands, and
  2. Started rehabbing my bad shoulder with the distraction technique.

After 6 days…

  1. My shoulder felt a LOT more stable and was noticeably less painful. I had also resumed resistance training with my focus on rehab.
  2. The compression bands arrived in the mail.

After 2 days of compression & distraction rehab…I was able to press an 80 lb dumbbell overhead with ZERO pain in my formerly-bad shoulder.

In another week, my shoulder felt better than it had in a long, long, long time.

In the 5 years since then…Crossfit exploded in popularity…helping Dr. Starrett become THE mobility  & athletic performance guru…and compression bands became very popular amongst weightlifters, crossfitters, powerlifters AND physiotherapists.

Fast forward to today…and it’s just about time for compression bands (and associated rehabilitation techniques like Donnie Thompson’s distraction technique) to enter the mainstream.

Instead of spending big bucks on massage, chiropractic, physiotherapy, acupuncture, etc, it’s time for “normal” people to take advantage of this amazing rehab technique and…

For $65, you will be getting the knowledge and the gear required to keep your joints healthy, strong and pain-free.

And if you don’t want to drop the extra $$$ on Kelly’s book, I have sourced the best “how-to-use-compression bands-to-fix-my-busted-up-body” videos from the Youtubes. They are organized by joint/bodypart.

Note: If you follow the above links (and make a purchase), Rogue fitness will give me 5% of the purchase price as a finder’s fee. It won’t cost you any extra and the dough will go straight into my daughter’s education fund.

If you have any questions about the rehab techniques, feel free to hit me up on Twitter or Facebook

Wrist / Forearms






Hip / Thigh








Exercising in Bed

A friend of mine is stuck in bed recovering from surgery on her foot – OUCH!!!

And seeing as:

  1. She’s an exercise junkie, and
  2. She can move from her bed or put weight on her feet…

I have put together today’s post on exercising in bed especially for her.

So here we go… Exercises that can be performed in bed (and get your mind out of the gutter)


  • Hip Thrusts / Hip Bridge – 2 leg/1 leg
  • Side Lying Leg Lifts – both legs / both directions
  • Supermans – aka prone (face down) arm & leg lifts
  • Leg Press with Bands – loop band around feet (or foot in this case)

  • Calf Press with Bands – loop band around feet (or foot in this case)



  • Rolling Like a Ball
  • Crunches
  • Reverse Crunches
  • Toes to the Sky


  • Isometric Chest Squeeze
  • Push-ups – from the knees for my toe-injured friend
  • Band Chest Presses – band behind your back while lying face up


  • Supine Plank + Tricep Dips – take his last pose & bend the elbows to do a “dip”
  • Band Snatches  – imagine the video guy lying down instead of standing – loop band around good foot

  • Band Bicep Curls – loop band around good foot
  • Band Close-Grip Chest Presses – same as chest press – keep grip narrow
  • Band Skull-Crushers – band behind your back while lying

  • Band External Rotation


  • Band Reverse Flys  – band behind your back while lying face up

  • Scapula Retraction – like the external rotation exercise, except you focus only on pushing your elbows into the bed


Say Goodbye To Lower Back Pain with Band Training

An effective way to prevent lower back pain is to stretch and strengthen all of the muscles in the lower back and core region.

One of the best ways to accomplish both of these modalities is with band training.

Here are a couple of videos from Dick Hartzell, the founder of Jump Stretch.

Dick has been at this for years. His training methods may seem a little unorthodox at first. But that’s okay. because they work.


Lower Back Stretch & Strengthen


Lower back Traction


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