NCTV Episode 90

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • What are they?
  • Why use them?
  • How to use them?
  • Where to use them?
  • One specific roller designed by an osteopath that is superior to others


If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 90 which is all about Foam Rollers.

I know a lot of my clients use these and some have never heard of them, so this video will aim to shed some light on them and their potential benefits should you feel inclined to try on out.

First of all, the main reason people use them are because they can be a great way to help alleviate muscle tension and improve mobility. But what exactly is a foam roller, and how can you use it effectively?

Essentially, it’s a cylindrical tool made out of foam, typically around 12-36 inches long and 4-6 inches in diameter and they come in a variety of colours and densities, so you can find one that suits your needs.

This one specifically is worth mentioning, it’s a relatively new product on the market that I and many other osteopaths have been really impressed with: it’s called Manta Roller. It’s particularly good as it has unique take on the foam roller that offers a few key benefits over the standard variety.

Firstly, the Manta Roller is ergonomically designed to fit the natural curves of your body, which can help to more effectively target specific muscle groups. It also has a unique textured surface that helps to stimulate blood flow and promote deep tissue massage.

Now, let’s move on to how you can use a foam roller. The basic idea is to use your body weight to apply pressure to specific areas of your muscles, which can help to break up any knots or tight spots. Here are a few techniques to try:

Upper back: Lie on your back with the foam roller under your shoulder blades. Gently roll up and down, from the middle of your back to the top of your shoulders. If you feel a particularly tight spot, you can hold the roller there for a few seconds to help release the tension.

IT band: Lie on your side with the foam roller under your outer thigh, just below your hip. Roll up and down from your hip to your knee, focusing on any particularly tight areas. Be careful not to roll over your knee joint, as this can cause discomfort.

Glutes: Sit on the foam roller with your knees bent and your feet flat on the floor. Cross your left ankle over your right knee, and then lean to the left, putting your weight onto your left glute. Roll back and forth, focusing on any tight spots. Then repeat on the other side.

These are just a few examples, but there are countless ways to use a foam roller, such as for your neck & tension headaches, lower back, quadriceps, hamstrings, calf muscles and shin muscles. Just make sure to start slowly and gently, as it can be easy to overdo it and cause more harm than good. You might feel a little sore after your first few foam rolling sessions, but that’s totally normal!

That’s it for today’s bitesize bit to help your health flourish, I hope you found this helpful, if you are interested in one of these, I have a discount code available for my clients to use on request, and if you have any questions, feel free to drop me a line or ask at your next appointment. Thanks for watching, happy foam rolling and I’ll see you again next time, bye bye for now.