how to use the manta foam roller 

 
Introduction to manta 
Foam rolling the lower back 
Foam rolling the calf muscles 
Foam rolling the muscles of the shin 
Foam rolling the hamstrings  
Foam rolling the quadriceps 
Foam rolling for the ITB and TFL 
Foam rolling the gluteal muscles 
Foam rolling for tension headaches 
Foam rolling the upper back 
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