Full-Body Rolling Out Routine | Perfect Form With Ashley Borden
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- čas přidán 4. 06. 2024
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Loosen tense muscles, increase flexibility, and improve your workouts! Ashley Borden's amazing Full-Body Rolling Out Routine is the perfect complement to any workout. Use this rolling out routine before or after your regular workout or on days off from the gym. Learn how to release uncomfortable sticking points and open up the entire body. For more advanced users, go with a denser foam roller or even a PVC pipe to target trouble spots.
Rollout Moves:
1. Quads
2. IT Band
3. TFL
4. Inner Thigh
5. Piriformis
6. Hamstrings
7. Calves
8. Shins
9. Upper Back
10. Lats
11. Triceps
There's more Perfect Form where this came from: bit.ly/StDwC6
Want more full-body workouts? bit.ly/SaCa1Z
Talk to Ashley and get her free guide to Rolling Out! / ashleybordenfitness
Check out Ashley's equipment recommendations from each episode: www.ashleyborden.com/my-faves....
Whether you want take your fitness routine to the next level, target a specific trouble zone or offset the effects of sitting all day at a computer, celebrity fitness and pro-athlete trainer Ashley Borden's specialty is helping you unlock the potential in your body. She will help you identify how your body moves, offering routines to help you build your best body.
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Title photography by Dorit Thies (www.doritthies.com)
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I'm a former ballet and modern dancer and lifetime yogi. At 69 years old after bouts of not enough yoga or dance, the roller is an amazing way to keep muscles from clenching and causing bruising and scar tissue further restricting movement. Your comprehensive video is awesome and the roller is better than having a massuesse on call. Only you can know the limits of your discomfort. Twice a week is sufficient for deep work and recovery. Thank you for your expertise Ashley.
Thank you Jerry!
Thank you for your perspective
I do foam rolling every day before weights. It's probably my favorite part of going to the gym, and a free self-massage session too!
@mrbrockpeters after the first few times your not as tight and it gets easier.
Tried foam rolling for the first time last week and I slept like a baby. Was like a mini massage for sure. LOL.
Best foam roller routine I've found.
One of the best demo on how to use a foam roller. I like this short routine which is very easy to do at home or with clients in my Pilates studio. Thank you Ashley.
I've found this video years ago and it's still the best. Thank you!
This is the first Full Body foam roller routine I ever saw. I only ever used it for my lower back pain before. I cannot believe the amount of aches and pains all over my body that this is getting rid off. I am 57 and have had some of these injuries for years, but most are almost gone now. Thank you so much Ashley.
I cannot believe how sore my Piriformis is when I do this, wow.
just bought a foam roller to do at home, used to do it in the gym and i remembered this video bc of how well the lady explained it, and her way of talking is just easy going. thanks again
I've been rolling for only a week and I feel such a difference. This routine is awesome! You give great direction.Thank you so much for this.
I use this video to show my patients, thank you, a very comprehensive explanation. Much oblige.
This video instruction was way more helpful than others on CZcams, thank you for this.
Best demo of foam roller I have ever seen covering all the body parts and muscles. Your way of doing is very simple and convenient. Thank you ❣️
Ashley,
I have been rolling for a couple years, but this video helped me to take it to the next level.
Excellent instructions, thank you.
Did this before a 1h yoga routine yesterday, it was a lifesaver, absolutely LOVE it and will add it to my daily routine
This was my first time foam rolling and your video was very helpful! Thanks so much :)
Now THIS is the routine I was looking for -- Thanks Ashley.
Thank you! So glad you enjoy them!
You just revolutionized how I foam roll! Thank you so much!
This was by far the best foam rolling routine, Ashley explained so much thank you ashley
Thank you!
Thank you so much for this. I watched other ones as well. I can say this one is by far the best one. I appreciate you for sharing. Thank you again.
One of the best foam rolling videos I’ve done!
Piriformis move is awesome. Stretching that muscle helped me significantly after suffering weeks of pain.
Thank you! Covered exactly the muscle groups where ive been aching in places i had no idea what it was called (IT Band / TFL / Piriformis). Keep up the great work!
That was awesome, short, detailed, to the point and much needed!
This is the best foam rolling instruction and routine. Wow. Hurts and feels good at the same time.
Thank you very much
To re-iterate as stated in this video: I am taking you through a SHORTENED VERSION of what a full body rolling out session would look like. I mention through out the video to be sure to take time on areas that feel tender. Stay on the trigger point and breathe a couple times them move up or down on the line of that tension. Happy Rolling! #RollingOutRevolution
Excellent demo. I'll be adding several moves here to my current routine. Thank you!
Thank you. This helped a lot. I am beginning to focus more on weight lifting and needed help with the recovery of sore/tight muscle issue.
This video is amazing it covers all lower parts. Thanks for posting this!
Excellent, full body, easy explained!! Congrats.
Thanks for this most informative tutorial on the use of the foam roller whole body wise in a concise video👍
Fantastic!! I always come back to this video when i need a good stretch.
So glad you enjoy it!
Thank you very much for taking the mystery out of this procedure!! :)
Awesome! I just got a foam roller and tried these. Love them! Thank you!
I love all of your workouts so much, you're always very descriptive with what positions we should be in and that always helps me make sure I have the correct alignment when I'm working out. I just bought my own foam roller and I'm so happy I remembered you had a foam roller routine on this channel!
that was an awesome demo and very informative thanks so much
WOW!! Great roll out routine i had been doing other roll out routines for a couple of days but they didnt explain form especially for the shoulders, IT band,TFL, inner thighs, calfs and shins :) im really tense in those areas after just one session i feel a great difference thanks Ashley.
This is just what I needed , just found you! Thanks a million, new subbie!
Vicki
She is so positive and motivating. Lois's of good info packed into this video too.
You're the best Ashley!😘definitely trying this out👍🏼
Thank you for this video, You are very inspiring Ashley I admire you lot's! I have been rolling out for a few weeks now and what a difference!
This is awesome! I'm sharing with my running friends!
This is a really helpful video. Something I needed to know for a long time now
beautiful, thanks for the complete rollout tutorial
Probably the best foam rolling video. Thank you so much for the great instruction. Yes it hurts but in the oh so good way. Gives me a workout and a stretch in the same workout.
Hi Ashley that was really great.i have been suffering from tense muscles from exercise and your video was super helpful to relieve those tense spots.
I like this video and how it’s helped me and actually takes stress off my body and helps me get in shape
This is one of the best videos on CZcams , easy and super well explained ! thanks for uploading !!! :)
Thank you so much! i bought a roller and had no idea how to use it. this video has really helped me allot.
Hi Ashley, thank you very much for this. Well demo in 13 mins. Cheers
Really comprehensive and useful. Thanks Ashley.
I just wanna say 1 thing
God bless you for the upper back rolling!!! Super painful but suuuuper relaxing afterwards 😀
I have been doing this routine for half a year now and it is just amazing. I mostly do cycling and powerlifting stuff.
Thats fantastic! Are you using it now during quarantine?
Thanks so much, it hurt but after I felt SO relaxed! Finally, after 6 months of 5 days a week workouts, my muscles were so so tense, it was getting very uncomfortable!
my pleasure! the roller is awesome tool to have in your "fitness tool box"!
During my recovery following an auto accident, my physical therapist integrated foam rolling into my treatment sessions. THANK YOU for this informative video. I have viewed m-a-n-y videos and yours is one of two that I cycle through at least once each day. I think I have this routine memorized :) Thanks for being my virtual workout buddy.
This is great. You are very easy to listen to and very thorough. I shared this with a friend who has never heard of foam rolling and is training for a marathon with me. I'm so glad I found you. I also love your space (and your shoes). Subscribing! :)
great video, great technique, so well explained! thank you!
thank you Ashley Borden!
This is an excellent tutorial. I have a foam roller and your lessons here are perfect, thanks!
I did not know about the inside of the legs technique. Oh my! My hip flexor, and sartoriuos muscle were writhing in agony. Now I know how to loosen them up after a hard day of running. Thanks for the great information.
This was an extremely helpful video. Ashley explained moves in terms I could understand. Will definitely follow her routine.
Thank you Pamela! Make sure you get my free guide too that goes along with this video. Go to ashleyborden dot com ❤️
Best roller vid on youtube. Thx 💃🏾
Great routine. Thank you for your advise. Enjoying it heaps.
great video with great presentation and explanation, thank you! :)
Wow, this is really helpful! Been kinda tight from work in the lower back and quads. I learned rolling my hip flexor and glutes really helps so I'm doing that more. This really helps with my hamstring after getting a nice cramp. Kinda hard to do these but definitely gonna do it every day or every other day.
Very informative video. I liked the fact that it was for the whole body
Great routine, and thanks for the extra tips throughout!!
I just purchased a foam roller today and this was very informative. Thank you!
Brilliant. Best sequence I,ve seen on a roller.
:) so nice to hear! More to come!
All round, excellent video. First time foam rolling, tonight. One of the hardest things I have done. Ashley, made it look too easy. Back on it tomorrow.
Man.
Thanks for sharing. Excellent ways to use the foam roller. I will definitely use your methods.
OMG love this!! Thanks!
Thx that’s a refreshing way to start my day
Thank you SO much for this! You are great.
Still coming to this video after some time now. Still the best
Thank you! ❤❤
Thank you very much Ashley! The video was to the point and very useful! And you look amazing :)
Thanks for a great one:) Although it's super painful for me as a beginner, I'm gonna start from here! Thanks!!
absolutely! I would suggest you Roll Out BEFORE your start your splits training. Then you can use the roller to hit areas of your body that are really sore after your training as well.
Great video! I am just starting with foam rolling. Very good instructions especially for a beginner like me! Thank you!
Wonderful video! Thank you!
Thanks Ashley!
Training very strong and relaxing thank you very much
This was a great video, cueing was very thorough!
This is amazing. Thanks!
amazing i got a roller a few days ago and i have no idea how to use it :) thanks so much ashley!
Thank you! Thats great you have been Rolling! Preach on about how good it is ;) People need to know about it. Happy Holidays!
Awesome demo...will try out later.
wow, very informative video, thank you.
The way she explained everything, All fantasticooooooo & fruitful 🍇🍈🍉🍊🍋🍌🍍🍅🍓🍒🍑🍐🍏🍎🥥🥝🍆🍆🥔🥕🌽🍞🌰🥜🍄🥦🥒🌶
It's not a "little knot", the pain in IT band is as if I'm about to die.
clray123 Hahahah remember to breathe, and To soften up the muscle inhale remaining still.. then exhale while rolling slowly
Wow. Some great techniques with the foam roller. Very helpful, thank you.
Explicação Simples e Objetiva, Obrigado!
This is fantastic. I have a really gifted massage therapist, but can only see here on occasion. Recently I was introduced to the roller, wow!
I recently meesed up my glutes and hamstrings - spinning - and the roller has been AMAZING in my recover - elongating and stretching! Thank you for this great video.
Thanks for the nice video Ashley, will buy a foam roller, try these and post my experiences here! Thanks.
Great! Thank you!
Really informative video. Looking forward to trying this today!
This was very helpful.
OMG this is the single best thing on youtube ever! Shins, Lats and Triceps was really intense. I'm a runner and know my body will thank me so much every time I do this routine. Thank you, Ashley!
My pleasure! Rollout the bottom of your feet with a lacrosse ball too, feels amazing and helps release hamstrings too.
ashleybordenfitness Thanks, I'll try that. I'm looking forward to your next series and videos!
Thank you!