Band (Dis)Traction - Part 2 of 2

   If you have read Part 1 of this article, you should be somewhat familiar with band traction and how it tractions particular joints for beneficial, pain-reducing effects. If you have read the knee article, you should be familiar with how traction and distraction work in similar ways. If you arent familiar, please go and read the articles linked above for a brief review.
   We know from earlier that band distraction is essentially traction with movement through a ROM(range of motion) and that we usually use less band tension to accomplish this than we would use for static traction. Technically this distraction is known as "Band-Assisted Joint Distraction w/ Active Circumduction" but I don't wanna see people's heads explode every time I try to describe this. Band distraction can be used as part of a thorough warm-up, and if used with a compression device (neoprene sleeve, ace bandage, etc.) on the joint being distracted, can markedly improve the joint feel. We will try to cover band distraction for most major joints, but knee distraction has been covered a bit in the previous article, so there will just be an alternate distraction setup for the knee here.
   Wrapping the joints before distraction work is NOT necessary, but I feel it so strongly correlates to pumping blood better into a joint/joint space and removes grating/pressure upon nerves or bone/cartilage that I am adamantly stating right now that you should research and learn how to wrap the joints if you dont have compression clothing, etc. Youtube is excellent for learning how. You should have no excuse to not know how to wrap/splint/tape.
The ULTIMATE method of distraction would be to:
1)Ice for 2-3 minutes, dry off.
2)Apply Icy Hot/Blue Heat/Equi-Block/etc.

3)Wrap joint/bodypart to be distracted

4)Apply band distraction.

5)Observe the decreased joint pain and increased ROM. Smile.

Shoulder/Rotator Cuff Distraction
Step 1: Wrap band around wrist, step away from anchor, and allow tension to pull the shoulder joint longer.

 Step 2: Thumb and hand should rotate 90 degrees clockwise for the right hand, and 90 degrees counterclockwise for the left. Thumb should start by pointing across the plane of the body and rotate upwards till pointing straight up. At the same time, the shoulder joint should be shortened by 'sucking the arm back into the socket,' I know this is not a good description of what happens here but if you play around with it you will find out what I mean; this action is done against the band tension. We start with the band pulling the shoulder and arm directly straight out to the side and repeat 5-10 reps before gradually turning to face the anchor and repeating. This method I usually reccomend 5 reps, rotate in, 5 more reps, etc. until you have turned in 4 times in succession until you are facing the anchor.

Elbow Distraction
Step 1: Tie a slip knot around the elbow and anchor the other end of the band (mini bands work well for this) around a post, a peg on a rack, a doorknob, etc. 

Setup

 Step 2: Create a closed-chain movement by placing hand on to a surface that you will not move it from during the movement. In this case, the ground works, but you can perform this movement on a barbell sitting in a rack, with one hand on the barbell and the other end of the band around an upright on the rack.

Photo 2

 Step 3: Flex the elbow joint against the resistance and allow it to pull back into a nearly straight/locked out position. Once you reach this position the series is simply an alternation of photo 2 and photo 3. You should flex the elbow several times in this position (5-10) and then move it a hand's width farther from the anchor point (increases the tension in the band slightly each time). Repeat until A)joint feels better, or 2) you run out of room or the band snaps. 40-50 reps total on each elbow is common.

Photo 3

Hamstring (epsecially inner thigh/lower glute muscles) Distraction
Step 1: Loop band around upper thigh, step away in a side lunge position. Focus must be made to extend the leg under tension.

 Step 2: Allow for the band tension to slowly pull the body back upright and allow the knee to bend slightly at the top. Repeat step 1 & 2 for a total of 30+ reps, at varying angles toward/farther away from the anchor point.

 

Glute + Hamstrings Distraction
Step 1: Loop band around lower back (use average or strong bands for this), and squat excessively far back with your hips. The band should keep you upright in this overly backwards-sitting squat.

 Step 2: Allow the band to assist you in returning to the standing position. As with most band distraction, facing away in several directions as you repeat this series of steps is a good addition. 50+ reps with this distraction due to the size/strength/capability/importance of these muscles/muscle groups.

Knee (alternate) Distraction
Step 1: Slip knot a band around the knee joint, pulling away/behind.

 Step 2: Walk away to generate band tension. Ensure that foot is pointed directly ahead. Start at what appears to be a half-kneeling/half-squat/split-squat stance, and bend the rear knee against the band tension. Allow the band to slowly pull the knee back into a more extended position.

 

 Step 3: Refer to the photo below to observe that the knee does not need to lock out, nor should it, before you begin the split-squat manuver again. 20 total reps, without any angle change, is all that should be needed here. Most of the weight should be on the front leg, and this is NOT any indication on how to squat correctly. This is simply moving the knee through resisted flexion.

Lower Back + Glute Distraction
Step 1: Position yourself as shown at a wall or power rack, with the band anchored securely above.

 Step 2: Cross legs at the ankles (slightly above works too)

 Step 3: Extend hips and raise the glutes and lower back off the floor.

 Step 4: Bend at the hips and gradually allow yourself to lower back to the floor. This can also be done as shown in Dick Hartzell's video on Lower back Rehab/Traction video in Part 1 of this article. Legs/hips can be distracted independently by leaving one leg paralell to the floor while movement/distraction occurs on the leg wrapped around the band. 20-30 reps seems to alleviate much of the lower back pain.

Hip Distraction
Step 1: Loop band around one thigh, fairly high up, and turn away. The trailing leg should be in traction. Bend the leg at the knee and pull with hips forward to bring your knee closer to your chest.

 Step 2: Once you have brought your knee close to your chest, allow the band to pull the leg back to a semi-straight position again. And alternate through these series of photos, step1 and then step 2. Reps are up to the individual, as the hips are VERY tight for most American people, but can loosen dramatically with this distraction. Personally I use 15 on each hip if I feel they arent working/firing correctly.

 This covers the most common band distraction methods for alleviating joint pain, as well as several that are quite uncommon. Feel free to use/adopt what works for you and discard the rest.