Full-Body Rolling Out Routine | Perfect Form With Ashley Borden

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Күн бұрын

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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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Пікірлер: 640

@jerrybaba2 7 жыл бұрын

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.

@ashleybordenfitness 7 жыл бұрын

Thank you Jerry!

@alanblazek1653 4 жыл бұрын

Thank you for your perspective

@veo16 9 жыл бұрын

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!

@ethanking4954 5 жыл бұрын

@mrbrockpeters after the first few times your not as tight and it gets easier.

@bubblybubbles73 3 жыл бұрын

Tried foam rolling for the first time last week and I slept like a baby. Was like a mini massage for sure. LOL.

@cutlerpark 10 жыл бұрын

Best foam roller routine I've found.

@ashleybordenfitness 11 жыл бұрын

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

@dorisruiz4801 5 жыл бұрын

Excellent, full body, easy explained!! Congrats.

@kobalt77 7 жыл бұрын

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.

@kobalt77 7 жыл бұрын

I cannot believe how sore my Piriformis is when I do this, wow.

@Eyasllub 7 жыл бұрын

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.

@gyongyimolnar8556 Жыл бұрын

I've found this video years ago and it's still the best. Thank you!

@Solecito24 5 жыл бұрын

Fantastic!! I always come back to this video when i need a good stretch.

@cheahd 9 жыл бұрын

I use this video to show my patients, thank you, a very comprehensive explanation. Much oblige.

@martinkorben 4 жыл бұрын

Now THIS is the routine I was looking for -- Thanks Ashley.

@anonoumos 8 жыл бұрын

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

@KatarinaSmelikova 7 жыл бұрын

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.

@rebecaafoster5494 7 жыл бұрын

This was my first time foam rolling and your video was very helpful! Thanks so much :)

@allenlivera1611 7 жыл бұрын

Excellent demo. I'll be adding several moves here to my current routine. Thank you!

@tina-lm3dz 10 жыл бұрын

great video, great technique, so well explained! thank you!

@Mr.Sapo90 9 жыл бұрын

This video instruction was way more helpful than others on KZfaq, thank you for this.

@elizabethbrewster8262 11 жыл бұрын

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.

@sissel5369 10 жыл бұрын

Did this before a 1h yoga routine yesterday, it was a lifesaver, absolutely LOVE it and will add it to my daily routine

@lydiayazzie6238 6 жыл бұрын

You just revolutionized how I foam roll! Thank you so much!

@FrancisAshlee 10 жыл бұрын

That was awesome, short, detailed, to the point and much needed!

@ashleybordenfitness 11 жыл бұрын

Thank you! So glad you enjoy them!

@davidcorona7164 8 жыл бұрын

beautiful, thanks for the complete rollout tutorial

@crwsgb88 10 жыл бұрын

Great routine. Thank you for your advise. Enjoying it heaps.

@foreverdancing3 8 жыл бұрын

This is awesome! I'm sharing with my running friends!

@curtis281 9 жыл бұрын

Thank you very much for taking the mystery out of this procedure!! :)

@vaibhavglasgow 6 жыл бұрын

Hi Ashley, thank you very much for this. Well demo in 13 mins. Cheers

@leonarbe 11 жыл бұрын

This video is amazing it covers all lower parts. Thanks for posting this!

@alexandraxci 8 жыл бұрын

You're the best Ashley!😘definitely trying this out👍🏼

@RoMeNiSC 10 жыл бұрын

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!

@halcyon_distilled 7 жыл бұрын

Awesome! I just got a foam roller and tried these. Love them! Thank you!

@eleknoc 6 жыл бұрын

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.

@asianvoyager 10 жыл бұрын

This is a really helpful video. Something I needed to know for a long time now

@deltasworder1x 6 жыл бұрын

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.

@dizzyk54 10 жыл бұрын

This is just what I needed , just found you! Thanks a million, new subbie! Vicki

@mercuriapenelope 9 жыл бұрын

Really comprehensive and useful. Thanks Ashley.

@uweabraham3134 7 жыл бұрын

Thanks for this most informative tutorial on the use of the foam roller whole body wise in a concise video👍

@albertogaspar9450 5 жыл бұрын

This is one of the best videos on KZfaq , easy and super well explained ! thanks for uploading !!! :)

@tinkerbelliana 11 жыл бұрын

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!

@madugulasatyasrinivas1579 2 жыл бұрын

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 ❣️

@carriep3165 9 жыл бұрын

Really informative video. Looking forward to trying this today!

@joshandra4287 10 жыл бұрын

great video with great presentation and explanation, thank you! :)

@sarahs5575 6 жыл бұрын

Great routine, and thanks for the extra tips throughout!!

@Grimxonic 10 жыл бұрын

Thank you SO much for this! You are great.

@inkling00 Жыл бұрын

One of the best foam rolling videos I’ve done!

@clray123 7 жыл бұрын

It's not a "little knot", the pain in IT band is as if I'm about to die.

@mannyalfaro7374 7 жыл бұрын

clray123 Hahahah remember to breathe, and To soften up the muscle inhale remaining still.. then exhale while rolling slowly

@fluffymike1965 8 жыл бұрын

Awesome demo...will try out later.

@bhagyashreekhairnar683 7 жыл бұрын

Thank you very much Ashley! The video was to the point and very useful! And you look amazing :)

@murmurlw 11 жыл бұрын

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!

@jayrosa2853 9 жыл бұрын

Thanks for sharing. Excellent ways to use the foam roller. I will definitely use your methods.

@toristube 10 жыл бұрын

Wonderful video! Thank you!

@nene4877 11 жыл бұрын

Great video! I am just starting with foam rolling. Very good instructions especially for a beginner like me! Thank you!

@SoMoVid 10 жыл бұрын

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.

@claytontruth8231 4 ай бұрын

I like this video and how it’s helped me and actually takes stress off my body and helps me get in shape

@kjkjkj360 5 жыл бұрын

Best roller vid on youtube. Thx 💃🏾

@marymathis8790 9 жыл бұрын

This was a great video, cueing was very thorough!

@tallie0713 9 жыл бұрын

Wonderful video! Loved it! Thank you!

@StealthAudrey 11 жыл бұрын

This is an excellent tutorial. I have a foam roller and your lessons here are perfect, thanks!

@RajivKumar-um9wm 5 жыл бұрын

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.

@Kaos2350 11 жыл бұрын

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.

@5uperba5h7 8 жыл бұрын

Thank you so much! i bought a roller and had no idea how to use it. this video has really helped me allot.

@XXXTRIPPLEXerin 8 жыл бұрын

Thanks for this great video! Loved it! Helped a Lot!

@user-hd5lz7qp9p 4 жыл бұрын

Thx that’s a refreshing way to start my day

@user-en5zx7gd8n 3 жыл бұрын

Training very strong and relaxing thank you very much

@SomewhereInIndiana1816 Жыл бұрын

Thanks very much!! I really needed this. 👍👍

@alfredotieno7253 6 жыл бұрын

Very informative video. I liked the fact that it was for the whole body

@fitlinda1833 8 жыл бұрын

Piriformis move is awesome. Stretching that muscle helped me significantly after suffering weeks of pain.

@renguerra4165 4 жыл бұрын

This was by far the best foam rolling routine, Ashley explained so much thank you ashley

@ashleybordenfitness 3 жыл бұрын

Thank you!

@Negative0ne 9 жыл бұрын

What a nice video - very informative and to the point! Thank you for the upload. I really appreciate it :)

@PAMOJA4LIFE 7 жыл бұрын

wow, very informative video, thank you.

@pamelamichelle3474 8 жыл бұрын

OMG love this!! Thanks!

@PinkLithium77 10 жыл бұрын

I just purchased a foam roller today and this was very informative. Thank you!

@joannemcgrath9073 9 жыл бұрын

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! :)

@lorenrenee1 4 жыл бұрын

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.

@thomasditsas976 7 жыл бұрын

thank you Ashley Borden!

@ManlyBeachRunningClub 8 жыл бұрын

that was an awesome demo and very informative thanks so much

@chemdog73 8 жыл бұрын

Great video, hopefully will help my sciatica nerve problem

@Mr99man99 9 жыл бұрын

Thanks for the nice video Ashley, will buy a foam roller, try these and post my experiences here! Thanks.

@kittyprow 11 жыл бұрын

amazing i got a roller a few days ago and i have no idea how to use it :) thanks so much ashley!

@nika1404 6 жыл бұрын

Amazingly informative. Thank you! :)

@Chris-tc1ln 8 жыл бұрын

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.

@mauricioh78 5 жыл бұрын

Explicação Simples e Objetiva, Obrigado!

@nquizitive77 5 жыл бұрын

The best foam rolling video

@dinkabarbic1525 4 жыл бұрын

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!

@voges00 11 жыл бұрын

Thanks for the clip, very useful and informative !!

@hollyyork798 8 жыл бұрын

This is amazing. Thanks!

@applebananacoconuful 9 жыл бұрын

This video is really helpful! Thanks!

@jamieachrazoglou6405 6 жыл бұрын

Thank you! Very helpful😍

@timmygun795 10 жыл бұрын

Wow. Some great techniques with the foam roller. Very helpful, thank you.

@CT-zk3yo 5 жыл бұрын

I just wanna say 1 thing God bless you for the upper back rolling!!! Super painful but suuuuper relaxing afterwards 😀

@louiseduseigneur1 10 жыл бұрын

Really grateful for this! Thanks a lot :)

@fitnessvision7245 3 жыл бұрын

Very helpful info! Thanks.

@rishikabansal9030 6 жыл бұрын

Thanku very much for this very helpful video

@bronwend3883 4 жыл бұрын

This was very helpful.

@kristygary 4 жыл бұрын

This is the best foam rolling instruction and routine. Wow. Hurts and feels good at the same time.

@ashleybordenfitness 3 жыл бұрын

Thank you very much

@lolalolalin 8 жыл бұрын

Thanks for a great one:) Although it's super painful for me as a beginner, I'm gonna start from here! Thanks!!

@allenlivera1611 6 жыл бұрын

Lots of great info here. Thanks!

@MehSteven 7 жыл бұрын

Thanks Ashley!

@Jaymzzz1349 9 жыл бұрын

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.

@piratesting 8 жыл бұрын

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.