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

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

Hi, I’m Ashley Borden. Welcome to Perfect
Form, you guys. You guys, I’m so excited. I’m finally gonna be showing you how to do
a full-body rollout. I know I always have this roller in every single video. This is
my whole guide that I have available for you guys to download for free on my website, Ashleyborden.com.
So, I’m gonna take you through all the moves. You’re gonna do this for a time — what feels
good for you. So I’m just gonna show you each body part, but you can spend as much time
or as little time on each body part that feels good. Alright? So let’s get started. We’re
gonna start with your quads. And you’re gonna start right in the middle of your legs, okay?
On your forearms. And you’re gonna roll from the top of the hip to the top of the knee,
alright? So as you do this, you wanna make sure that you’re keeping your bellybutton
pulled in, keeping your core tight. And you’re gonna do this guy with your feet straight.
You’re gonna do it with your feet turned out, okay? And then you’re gonna go pigeon-toed
feet. When you feel a sticking point, put the toes down, bend and extend the leg that
you feel that little knot. And then move down, bend and extend, and then you’re gonna keep
on rolling. Alright? So those are your quads. And now let’s move to your IT band. So you’re
IT band starts up in here, moves all the way down by the knee. A lot of times, people who
feel knee pain, or if you’re feeling really tight in your hips, IT band is great. You’re
gonna start right in the middle of the leg, and I want you to base yourself on your forearm.
And you’re gonna roll side, up and down. Again, you wanna make sure your core stays tight.
Alright, now, if you don’t feel this — if you’ve been rolling out for a while — double
stack the legs. And you can go forward and back that way. Same idea: When you hit a sticking
point, foot goes down, bend and extend the leg where you feel that little knot, and then
move up or down on that. Bend and extend, and keep on rolling. And, again, you’re gonna
do both sides of all of this, but I’m gonna show you guys one side as we go. Alright,
so those are your IT bands. And now we’re gonna move to your TFL. So your TFL is right
along this side. You can feel it when lay down and move your foot side to side. It,
for some people, it feels like it’s a very high, tight muscle near the top of the hip.
So same position, you’re gonna be on your quads, right? You’re gonna be on the quad.
You’re gonna turn your body slightly to the side. And you’ll feel it. When you hit it
— I’m turning this way to the side — it’s right up at the top, and you’re just gonna
do that little guy right there. I kinda call it the “angry lion” because it hurts, but
it’s so good. It really releases a lot of that tension in the quads, into your glutes,
okay? And then the other side, you’re gonna angle, and up and down right on that guy.
Ooh, that feels good. Alright, same thing: When you feel something that feels sticking
when you’re doing it, you can stop, bend and extend the leg and then little rollout. And
then, again, you can go back and do the whole leg in between. Okay, so that’s your TFL.
And now let’s move to your inner thigh. So inner thigh: The position of the roller is
super important for you to get the pressure on your leg. You’re gonna start where you’re
on your tummy, and you wanna bring the roller so it’s about at chest level, alright? You’re
gonna turn the roller away from you and then you’re gonna throw a leg over it, alright?
So you need that angle. If the angle is the opposite direction, you won’t be able to get
your foot on there. So we’re gonna angle to the side. You’re gonna go on your forearms
so you have that pressure. And notice I’m using my back toe to base myself, and then
I’m gonna roll all the way from your insertion point at your groin to the knee. Now, for
some people this feels very uncomfortable and painful. As you rollout and you keep on
doing it, it becomes less and less painful, and then sometimes you actually need like
a harder surface for you to feel it. Alright, so same thing: As I roll, it’s also going
to be a lot more sensitive closer to the knee. When I feel a sticking point, I hold, I extend
through my heel, and I bend. Extend and bend. You wanna kinda shut off this leg as you’re
doing it, as you’re going, okay? So that’s the inner thigh, and again, you’re gonna do
both sides, alright? Next, we’re gonna move to your piriformis, which is also piriformis-glute-hip
area up here. Alright, you’re gonna sit back, hands back like I’m kinda sitting on a park
bench. You’re gonna cross your leg over like a cowboy, so not like a lady, alright? And
then you’re gonna drop the knee down. When you drop that knee down and you’re going forward
and back, you will feel when you’re on it, alright? Because it’ll kinda feel like, “Whew!
Alright, I feel it.” That’s your piriformis. This guy, especially when you sit all day,
gets super tight and then ig shuts off your glutes. So then you fee like: “How come when
I exercise I can’t feel my bum?” This is why. So you really wanna make sure you rollout
your glute, rollout your piriformis. Okay, again, you can also extend the leg, turn it
off, like, keep it like a dead leg, and then roll up and down if that feels more comfortable
for you, alright? And, again, you’re gonna do both sides. And you choose how long you
wanna do on the spots of your body that feel the tightest. Okay, so we did your piriformis.
Now we’re gonna move to your hamstrings. You’re gonna bring the roller underneath you, alright?
Now, again, some people don’t feel this because either your muscles are too dense or you might
have been rolling for a while and the foam isn’t gonna be enough. So I like to sometimes
use a foam roller and maybe a PVC pipe, so I can switch whichever body part I need have
more intense service so I can feel it. This guy, I would probably use a PVC pipe, but
I’m gonna keep it consistent with this. So, legs: You’re gonna base yourself up, and you’re
gonna go from the tush to the bottom of the knee, okay? You don’t wanna rollover your
joints, ever. Forward and back. And if you can’t feel this and you need a little bit
more tension and need more pressure, cross one leg over, and you can go back and forth,
okay? Also, you can kinda stay on that guy, rotate forward and back, you can do it with
both legs, move up, forward and back. And make sure that when you’re doing this you’re
actually, like, using the core. It’s like you’re doing an exercise as you’re rolling.
I don’t want you to feel like you’re just sitting into your shoulders. Always be really
aware of your posture in every position that you’re in, alright? So this is hammies, your
hamstrings. And, again, you spend the time on what feels the most comfortable for you.
Alright, so now you’re gonna move to your calves. You’re gonna bring the roller all
the way out, okay? And when you base yourself with your calves, you wanna start down by
the achilles. So start at the bottom. You’re gonna cross your top foot over for pressure,
and then you’re gonna rotate side to side, okay? When you feel a sticking point, again,
when you feel something painful and you’re like, “Oh my gosh, that’s tight!”, hold, and
you’re gonna do a big circle with your bottom foot like you’re drawing a big, big circle
with your pinky toe one way, and then big circle the other way, alright? And then you’re
gonna move up on your calf. Same thing, rotate side to side. Use that top leg for pressure,
alright? And then when you hit a sticking point, big circle with your bottom foot both
ways. And then, of course, you’re gonna do the other side same thing. Make sure you do
not skip your calves. A lot of woman and men, sometimes, they’re like, “Eh, I don’t need
to do my calves. My calves aren’t that tight.” I hate to remind you guys: It’s all connected,
alright? So you wanna do the whole body. Make sure you also do your calves, alright? Next
is gonna be your shins. Shins are awesome, especially for people who are runners, if
you’re in heels. I feel like most people absolutely neglect their shins and they get shin splints
and they don’t know how to correct it. So this is a great way of getting into that area
that’s kinda hard to reach. So here’s how you get into the position: You’re gonna go
hands in front, you’re gonna lift the leg up, and then you’re gonna cross the leg over
so it’s like a 7, alright? And then I’m gonna keep my hands based in front and I’m gonna
go forward and back right on the shin, okay? And, again, if you can’t feel this, you may
wanna have a little bit of a denser roller. But this guy is really good, and I feel it.
And you can also use your opposite hand, your opposite hand for pressure if you need a little
bit more. Same thing, you can stop and do a big circle if you need to, if it feels really
tight. Alright? And just finish that guy up. And again, remember, you’re gonna do both
sides. So now we’re gonna move to your upper back, and the upper back feels so good, especially
if you sit a lot or you’re carrying a lot of heavy stuff. Or kids and babies. So you’re
gonna start right at the shoulder blade, alright? The base of your shoulder blades. You’re gonna
interlace your hand behind — there’s a bone right at the base of your head — you’re gonna
interlace your hands there, so that way you rest your head in your arms. And you don’t
wanna hold your neck up because you’re gonna feel a lot tension in the front of your neck.
So you just wanna let that head rest, and you’re gonna use your feet to roll from the
base of the shoulder blades all the way up to the top. And as you do this, if you need
it deeper, if this isn’t enough, bring the elbows in. You’ll feel a deeper massage. And
if you need to get a little bit deeper in between the shoulder blades, angle one elbow
up, and then you’re gonna roll up and down on that side. And then, same thing, go back
to center. Angle the opposite elbow up, and you’re gonna roll up and down. And that’s
a great way to get in-between the shoulder blades, get that upper back and into the shoulders.
It should feel so good. Alright, you’re gonna do your upper back as well. And that also
helps with getting rid of that kinda back fat area. So when you’re actually doing your
lat pulldowns or pulls, you can get a deeper contraction which also will help your muscles
come in more and get a little more defined as well. Alright, so now we’re gonna go into
your lats. So you’re lat position from there: You’re gonna go on your side. You wanna start
at your armpit, okay? You’re gonna rest your head, again, in your hands, so that way you’re
not holding your neck up, and you’re gonna go forward and back, alright? When you start
up by the armpit, you might not feel it as deeply because it’s a little bit — you’ve
a little bit more tension going on underneath the armpit and the lat connection. But as
you move down, you’re gonna move it down in between your ribs, you’ll start to feel it
more. And notice when I’m going back, very important — when I’m going back, I’m not
letting my head roll back. I’m staying forward. So I feel like, it’s kinda like I feel like
I have a neck brace on. And go forward and back in-between the ribcage. And then one
more time down, forward and back. And take your time. I would also say with this guy:
For some people who are really sensitive, use the foam one for in-between your ribs.
If you’re super muscular and you don’t feel it, then go ahead and use a denser roller.
But, again, this one you’re gonna do three spots down on your lat, and then you’re gonna
go down to the other side. Alright, so now we’re gonna do your triceps. Last one. So,
triceps: Same position that I’m in that I did for my lats. And I’m gonna bring my arm
out so I’m starting in the center of my arm, and I’m gonna base my hand for pressure. If
when you’re rolling this is too, too intense, again, you can use your pressure to hold yourself
up from it. If you don’t feel this, go ahead and put your head down on your arm and you
can roll forward and back. Notice how my palm is up when I’m rolling, okay? So I’m not forward
because that kinda closes off your tricep. Keep your palm up, keep your fingertips open.
Don’t clench. And you’re gonna roll forward and back. And, again, if you feel a sticking
point, you can bend and extend on that guy. You can also kind of roll forward and back.
You can really kinda get creative with the rolling, but the one thing you don’t want
to, again, is you don’t wanna go over any joints. I don’t want you to rollout your stomach.
And when you’re using the density of the roller, you will feel discomfort, but you don’t want
it to be so uncomfortable that feel like, “Oh my gosh, I have to get off this immediately.”
So you will go through a little bit of discomfort when you’re starting. As you do it more and
more, the discomfort will decrease, and then you’ll probably wanna go up to a more harder
surface — a PVC pipe or Rumble Roller or any of those. Alright guys, so that was your
full-body rollout. And, again, you can rollout before you workout. If you’ve had a really
intense workout and you wanna rollout afterwards, that’s great. You definitely can rollout on
days that you don’t exercise or at the end of the day in front of the TV to relax. There’s
no bad time to do it. But most importantly, like I always say: I want you to connect to
your body.

100 comments on “Full-Body Rolling Out Routine | Perfect Form With Ashley Borden

  1. Linda Lowther Post author

    How can I do the exercises without putting too much pressure on my shoulders? They end up hurting pretty early into all exercises like this…Thanks!

  2. Chooong7 Post author

    So many foam rolling vids on youtube but I just had to click on this one. Ps if you change your websites content you'd probably earn a hell of a lot more if you know what i mean.

  3. Vinny Mattiello Post author

    What is the purpose of rolling directly on IT band? It can’t be stretched, it can’t be loosened? Is it just to feel good?

  4. Jcc988 Post author

    I noticed she was doing the foam roller directly on the IT band. I thought that wasn't good for it. Isn't it supposed to be 45 degree angle?

  5. raven Blue Post author



  6. chunks Post author

    My foam roller is like a sharks teeth.hopefully it will soften out a bit it's a bit too hard like but should of known better.it is my 1st time buying one tho.anyone know does it soften over time?

  7. Garry S Post author

    Does this stuff work??
    I've just purchased one, and although I gym and cycle everyday, and are in good physical shape, I don't feel any benefits from foam rolling – my technique is usually of a good form.

  8. Maitri Joy Post author

    way to fast…and not full-body- no neck rolling-WTF…way better videos out there. It was rushed like she really didn't want to give away free stuff…Check out HASfit…They are the real deal..all videos are free and high quality expert workouts, stretching etc

  9. Stephen A. Katz Post author

    I love the way the camera gets so close that you can't see a thing. Most of the time the camera shows the whole person, including the mat. That's fine: you can see howto apply the roller. But oh no, we have to bring some real cinematic technique to bear on the situation. So the camera shows a close-up, which makes it impossible to tell what is going on. Real Impressive cinematic technique! Who says you can'r ruin something that was working just fine!

  10. CppEngi Post author

    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.

  11. Marquarius The Entertainer Post author

    just watch great video ill proboably do some  fitness video soon  later this year
    and yes you are supose to roll out the IT Band, if they dont know, they can research it in the NASM Book
     IG @marquarius_j

  12. Sarah Post author

    I just got a foam roller…. she is talking about stopping when you feel a knot, but I have knots everywhere😂😭

  13. Mississippi † Cotton Post author

    I feel Good just watching this. for me this is like getting a deep tissue massage for free.

  14. Mississippi † Cotton Post author

    By the way the Ashley looks like a woman who has done porn videos when she was younger.

  15. 3DLabz Post author

    Nice video demonstrating foam roller exercises.

    We did some anatomy 3d illustrations for Foam Roller exercises and you can find the same from this link. – https://www.3dlabz.com/medical/foamroller-anatomy.html

  16. kick the fog Post author

    I was wondering who else felt like they where slowly dying when foam rolling. Holy shit. 😬

  17. Filipino Athlete Post author

    Hi just informing you I have embeded this great video into my web post on Foam Rolling


  18. Raj Kumar Post author

    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.

  19. Alberto Gaspar Post author

    This is one of the best videos on Youtube , easy and super well explained ! thanks for uploading !!! 🙂

  20. Lina Thomopoulou Post author

    When I do the hamstrings, I also put the foam roller under my knees. I feel like it helps release the muscle pain. I saw in the video that you don’t do this, so maybe I am doing something wrong?? It would be really helpful if you could tell me. Thank you!

  21. Victoria S Post author

    Hi! Not sure if you’re away but a famous Instagramer is profiting off your videos your posting.

    I signed up with her months ago and charges money to then use some of your videos as content for what we should be doing.

    I’m not sure if you’re aware but I’m trying to enlighten other you tubers who are being ripped off by this girls come up.

  22. C T Post author

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

  23. Merry Ploeg Post author

    I can't seem to find why you shouldn't foam roll your stomach on google. I wonder why she mentions it?

  24. failmatti Post author

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

  25. Shade On A Cool Day Post author

    Damn Ashley you done fucked up your man. I thought this was recovery but ended up getting a sweat on.

  26. F L Post author

    If you just wanna get your overall body rolled out after a cardio workout… how many seconds do you suggest per part? if there isn't any crazy pain or intense sections you want to roll out. 10-15 sec? or mroe?

  27. Baлентина дубуьа. Post author

    I was trying to do this with a bottle with water and it hurts me when bottle rolling on my leg!

  28. Baлентина дубуьа. Post author

    Nice video. Thks, to start i used a bottle with water as a roll foamer is it to wrong to start?

  29. Tomkuyt Post author

    The sales man just sold me a foam roller a dirt bike tyre pattern.
    I will hate that man forever

  30. Jarome Jacksan Post author

    Hi. If you want to be prepared for this check Unflexal website. I know you'll find good solutions for your workouts.

  31. Robert Salay Post author

    Everything hurts and I think I'm dying. Holy smokes. Good video. Gonna do this daily from jow on. Hopefully today was the worst of it. The first stride is always the longest.


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