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

[@jerrybaba2]

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]

Thank you Jerry!

[@alanblazek1653]

Thank you for your perspective

[@kobalt77]

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]

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

[@KatarinaSmelikova]

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.

[@gyongyimolnar8556]

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

[@madugulasatyasrinivas1579]

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 ❣️

[@eleknoc]

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.

[@veo16]

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]

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

[@bubblybubbles73]

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

[@ashleybordenfitness]

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.

[@cutlerpark]

Best foam roller routine I've found.

[@elizabethbrewster8262]

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.

[@anonoumos]

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

[@sissel5369]

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

[@dinkabarbic1525]

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!

[@ashleybordenfitness]

Absolutely help reduce the appearance celluite...PVC is hard core but it works great! Wrap a thin yoga mat around the PVC for more tender areas if you need the variation. Home Depo sell the 2x4 PVC pre cut in the plumbing section.

[@LightBoySilver]

This has helped me so much I tell people they should at least try it once

[@fitlinda1833]

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

[@renguerra4165]

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

[@ashleybordenfitness]

Thank you!

[@aprilv8595]

Still coming to this video after some time now. Still the best

[@ashleybordenfitness]

Thank you! ❤❤

[@kristygary]

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

[@ashleybordenfitness]

Thank you very much

[@lululemonfan123]

Wow I took an hour and a half to go through this entire routine. Feel so good! I will definitely be a little sore tomorrow, but not in a bad way. :) Best foam roller routine on youtube!

[@ashleybordenfitness]

Excellent! Its super helpful to take your time and feel it when you roll out. Best way to connect to your body.

[@SoMoVid]

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.

[@ashleybordenfitness]

my pleasure! the roller is awesome tool to have in your "fitness tool box"!

[@pinklm08]

I just bought a foam roller and tried a few of these moves. Omg!!! It hurts so good. The inner thigh is no joke!!

[@inkling00]

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

[@ashleybordenfitness]

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

[@markdodd7151]

Very interesting and some trolls, some people who may know more or less.... usual internet. However, I've taken on board some of these as I think I was doing the inner thigh wrong and now I've just tried your way seem to be hitting it more. All good stuff and to be honest, it's one of the best foam rolling demonstrations I've seen. Everyone should just take what what they need. Also, do like the way that you've done the whole body, I've been concentrating on legs (I'm a runner), but I suppose you do need to stretch everything to ensure it works as a whole machine.

[@failmatti]

I have been doing this routine for half a year now and it is just amazing. I mostly do cycling and powerlifting stuff.

[@ashleybordenfitness]

Thats fantastic! Are you using it now during quarantine?

[@SimonObirek]

I do foam roll exercises as a part of my warm-up and as a part of my cool-down. Furthermore, I do them at night before going to bed. They are amazing.

[@ashleybordenfitness]

Perfect!!

[@CT-zk3yo]

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

[@miaduplessis4646]

I send this video to all my patients who I need to teach how to foam roll - a highly recommended video!

[@ashleybordenfitness]

Thank you that is wonderful! This video is still super helpful. If you want, your clients can also get my free Rolling Out guide that accompanies this vid in the info above.

[@ashleybordenfitness]

Honored thank you!

[@bethw7]

Excellent! I agree with everyone - this is the best foam roller demo/instruction I've found. The tip of either extending or doing ankle circles to get deeper is pure genius...

[@morningglorify]

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.

[@lorenrenee1]

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.

[@rebecaafoster5494]

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

[@Kaos2350]

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.

[@mohammadrizwan6210]

The way she explained everything, All fantasticooooooo & fruitful 🍇🍈🍉🍊🍋🍌🍍🍅🍓🍒🍑🍐🍏🍎🥥🥝🍆🍆🥔🥕🌽🍞🌰🥜🍄🥦🥒🌶

[@deltasworder1x]

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.

[@ramdarass]

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!

[@ashleybordenfitness]

My pleasure! Rollout the bottom of your feet with a lacrosse ball too, feels amazing and helps release hamstrings too.

[@ramdarass]

ashleybordenfitness Thanks, I'll try that. I'm looking forward to your next series and videos!

[@piratesting]

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.

[@nessa6439]

I just got my foam roller and did your exercises and my it band and knee feel so much better. I did them for 2 days sttaight4 along with my routine. I have patello knee dysfunction and a super tight IT band and right foot points outowrd because of it and im always in pain. I couldnt even touch my toes on the right side last week because of tightness! Can i say you really helped me change that. I was thinking about going to physical therapy but i might be able to het my runners knee back in shape on my own consulting with my doctor. Thankyou.

[@ashleybordenfitness]

Hi Vanessa, im soooooo glad you are feeling relief! Keep up your great work.

[@allenlivera1611]

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

[@RajivKumar-um9wm]

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.

[@ashleybordenfitness]

Opens up muscles, increase circulation, mobility, flexibility, helps to decrease cellulite and take away muscle soreness. just like a massage!

[@claytontruth8231]

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

[@cheahd]

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

[@pamelacueny7176]

This was an extremely helpful video. Ashley explained moves in terms I could understand. Will definitely follow her routine.

[@ashleybordenfitness]

Thank you Pamela! Make sure you get my free guide too that goes along with this video. Go to ashleyborden dot com ❤️

[@GIGI1965GIRL]

This is the best video showing complete use of the foam roller. Thank you so much. How much time would you expect a full body roll out would take?

[@joellfetcho]

She is so positive and motivating. Lois's of good info packed into this video too.

[@mustardseedist]

Really great rolling routine. Explained very well. I use the long black Rumble Roller. The only thing I would add to this routine is the feet. Stand on the roller and you just walk slowly side to side, holding onto something of course. Or you can remain stationary on the roller and shift your weight in all directions. Put most of your weight on one foot for a super intense effect.

[@ashleybordenfitness]

Thank you! So glad you enjoy them!

[@ashleybordenfitness]

So glad you enjoy it!

[@Eyasllub]

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.

[@ashleybordenfitness]

I use PVC or Rumble Roller for my Hammies! Sometimes different body parts need different densities.

[@lydiayazzie6238]

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

[@kristbjorg999]

Very good video, like it when she is giving points, like don't roll over the joints, stomach etc. I need to buy a roller today, I tried it for the first time at the gym and I felt so much better doing the training

[@ashleybordenfitness]

awesome!

[@vaibhavglasgow]

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

[@jayrosa2853]

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

[@natet.5738]

This is pretty good. I think I’ll try some!

[@Mr.Sapo90]

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

[@EnergyBodi]

Brilliant. Best sequence I,ve seen on a roller.

[@ashleybordenfitness]

:) so nice to hear! More to come!

[@RoMeNiSC]

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!

[@הראלישראלי-י3פ]

Training very strong and relaxing thank you very much

[@nquizitive77]

The best foam rolling video

[@lolalolalin]

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

[@halcyon_distilled]

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

[@savagefitnessnc943]

This is an excellent video. I have only recently started using a foam roller for my clients and now, thanks to your video, I can actually incorporate a lot more with it. Thank you for this.

[@sonjas277]

Thank you for making this clip. I found it very helpful and easy to follow. As a first time foam roller user, it showed me the best and safest way to use the foam roller.

[@ashleybordenfitness]

great feedback! thank you.

[@ashleybordenfitness]

100% as well as a tight IT band. Let me know if it helps after a week of rolling!

[@StealthAudrey]

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

[@ashleybordenfitness]

Hi Its always more sensitive the closer you roll to your joints. Adjust the amount of pressure on the roller appropriately so its not excruciating! ;)

[@Solecito24]

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

[@Chris-tc1ln]

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.

[@ginbear81]

I sit for 10 hrs/day at work. I try to workout as well. But, I was already told by my PT that I have pretty bad ITB syndrome. This foam rollout was great in easing all of those tight muscle spots (some I never knew I had). Thank you for making this video!

[@ashleybordenfitness]

Your welcome! Make sure to view my "Sit Right Stretch Right" video on Livestrong Woman and mix that with the rolling out. You will feel so much better. xx

[@albertogaspar9450]

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

[@murmurlw]

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!

[@catmcg]

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

[@nene4877]

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

[@jimmyhuynh90]

I want to thank you for this helpful and informative video, not only as someone that sits in an office all day, but also as a skater. Haha I had to sift through awful videos until I got to yours. Thanks again, and please keep it up

[@ashleybordenfitness]

Thanks Jimmy! As a skater you definatley have a dominate side you use to push...make sure you do single leg work with yoru training as well to balance out your leg strength. So glad you like the vid! ;)

[@yordestyoung1133]

This is great!! I can't believe it was done in 2012. It feels very current. Maybe there are some things that last beyond trends. Some great, excruciating exercises here.

[@ashleybordenfitness]

EXACTLY. When I started teaching foam rolling at the gym (and not a doctors rehab office) everyone looked at me like "huh" ? I'm so happy it has become so common to see and people are much smarter with their recovery.

[@OshTashBGosh22]

Thanks! This has been so helpful. It seems like my calfs are always tight.

[@jonathanelliott1338]

Yeah, I think she's not letting people know what they're in for : P

[@mercuriapenelope]

Really comprehensive and useful. Thanks Ashley.

[@5uperba5h7]

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

[@dziyah8]

Wow...Mathis is a great video. Just bought a roller today and I'm stumped at how much pain a foam roller can inflict! I'm sure my body will be thankful but some places hurt like a biatch! Thanks for this :)

[@gamaldarwish4454]

thank full for being in pain inflicting by the roller , really ?

[@tinkerbelliana]

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!

[@chemdog73]

Great video, hopefully will help my sciatica nerve problem

[@uweabraham3134]

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

[@jon-paulb2669]

Excellent instruction and demo. Definitive and fantastic! Anything for the arches of feet?

[@bronwend3883]

This was very helpful.

[@djami5761]

She's good. Very helpful demonstration! Big thanks.

[@salocchiogrosso1804]

thanks for this video. I bought a foam roller and been looking on how to use it properly, also I got degenerative disc and heard this was good for it.

[@sarahs5575]

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

[@Alecbartholomew]

Am I supposed to be crying while doing this?

[@morechicken6602]

Alec Bartholomew hurts like a bitch after leg day

[@steveveik]

Alec Bartholomew is

[@veliajimenez4505]

Alec Bartholomew 🤣😭

[@sidneymilaa]

Yes lol 😂😂 my bf said it is the devil

[@MelissaMisinco]

It hurts!

[@alfredotieno7253]

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

[@sherrygrykuliak335]

Looks interesting and may be very beneficial .

[@fluffymike1965]

Awesome demo...will try out later.

[@rishikabansal9030]

Thanku very much for this very helpful video

[@joannemcgrath9073]

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! :)

[@dorisruiz4801]

Excellent, full body, easy explained!! Congrats.

[@supercat438]

Really useful, thanks!

[@FrancisAshlee]

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