Wellness Osteo

Wellness Osteo Blog

At Wellness Osteo, we are osteopaths who focus on achieving optimal health and wellness, which means treating you and sharing our expertise with you. Read on for the ins and outs of osteopathy.


What is Foam Rolling?

Foam rolling is a type of self-myofascial release which primarily focuses on reducing tension within the muscles and fascia.  Self-myofascial release uses a foam to help reduce muscle tension, fascial tightness and trigger points.


Foam rolling can help to:


  • Reduce soreness after exercise – stretching out sore or overworked muscles and helping them to return to their resting length, foam rolling can also help to flush out toxins that build up during exercises and speed recovery.

  • Maintain or improve flexibility – tight muscle can shorten in length and in turn cause the fascia surrounding a muscle to tighten and in some cases, thicken. Foam rolling helps to increase the muscle flexibility and release the fascia by stretching muscle groups.

  • Increased blood flow – foam rolling to reducing tight muscles and increasing fascial length will also help improve blood flow the area.

  • Reduce stress – Foam rolling can also help reduce stress, recent evidence suggests that myofascial release can lower cortisol levels, the stress related hormone.

Where to start?

Lie on your back with the foam roller placed under the mid back, with your arms above your head

Lift up buttocks and roll back on the foam roller extending you back

Roll back and repeat

Perform 3 sets of 10 repetitions, each day.



  • Go slow, you may be little tender to start

  • Start with a soft roller, you should be able to easily press your finger into it

  • Do not roll over joints