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
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.
@ Vincent Morales - Says the keyboard warrior that can't even show his face LOL. Vincent go validate your existence with PewDiePie and be sure to sign up for a credit card and give money away to make yourself feel better.
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.
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.
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.
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
OMFG!! That was some of the most exquisite pain I've ever experienced! Now I'm sweaty, loose, and warm all over. I think I need a cigarette (and I'm not even a smoker)
Can you do a full workout video with these exercises so that people can follow along? Maybe 30 to 60 seconds for each exercise and do both sides. I like to use workout videos where i can follow along with the instructor from beginning to end. Thank you.
I've bought twitter.com/eb91a3b00c34e2821/status/742668391975096320 . This producct is aaaаwеsome. I gaаaineed way more musсle mass and reduced body fat faster than any other products! Full Body Rоlling Out Routine Рerfect Foooorm With Ashley Borden
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.
Bd. certified orthopaedic surgeon, fellowship-trained in spine; trained for 30+ yrs. This is a terrific video/instruction.. Not sure what the clown is talking about in re "terrible form".....
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.
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! :)
Don't foam roll your IT band people, it will mess you up big time, definitely if you are a physically active person. It is supposed to be tight. If you have any discomfort there [without applying pressure] then its more likely an issue with something in your foot/ankle or hip flexors and your IT is overcompensating.
+Yuet Not true. When done properly it can help big time. When done incorrectly or excessively, then yes it can cause damage. You are supposed to foam roll the leg as she is saying. If you just roll your IT band, yeah, yer gonna have problems. It must be done in a type of routine like this.
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!
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.
Great video! Love the point about rolling out your entire body regardless if certain muscles aren't tight. That definitely resonated with me, I don't always roll out muscles that don't give me problems. I think I'll change that now! Point taken! :)
Do not Foam Roll your IT band directly its counterproductive and causes further problems. Being basically a tendon it's not involved in any contraction and as such won't release. Foam rolling the IT band can actually cause it to fuse with the vastus lateralis (quadricep) as it pulls tighter.
ashleybordenfitness it's my youtube account not my CV. What I advised is correct, I wasnt being a dick, just advising anyone who was looking for video's on foam rolling as my friend was. I suggest you do some research rather than just looking at peoples personal accounts and assuming you know better.
+ashleybordenfitness just did quite a bit of research on the topic and it seems he was right, you shouldn't foam roll your IT band it isn't muscle, you can only cause damage to it. Who would have guessed the only thing I would learn watching this video is from someone in the comments section.
+ashleybordenfitness Funny how you went out of your way to comment, trying to make one of your viewers feel stupid, when all he tried to do was offer a piece of information that might help out someone reading. He never even personally attacked you. Could've ignored if it was truly false but you had to be a bitch. Memo to all: ashleybordenfitness is not a channel in which we can all share and learn new things from each other. MOVING ON.
Damn pretty much 95% of my muscles were painful when doing this......I don't get massages often (just bought my roller today) and have a hospitality job......just feels so tight!!
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!
Sorry Ashley , I spoke too soon . About an hour or so later the pain & stiffness in my knees came back . I will go on however and exercise with the roller every day . Peggy
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!
Thank you Ashley for such good info! You are such an inspiration to me!! But I am very overweight and have fibro. Rolling kills me! It hurts sososososo much. Is this ok to hurt so much?? I cant even roll. Just holding the position takes my breath away! Got any suggestions? ...or do I just got to do it and break through????
Wow, Thank you for answering back! I am using a green roller. I can hardly roll over my muscles with my hand-much less a roller! I have trigger points-well almost everywhere because of the fibro. Just getting out of bed or rolling over in bed seems torturous. I know i am supposed to work them out...but the pain is really intense. Do you have any experience working with someone that has fibro? I am also working on eating better and trying to move more. But it all becomes a vicious cycle of pain/depression. I guess I just need some reassurance that the pain is ok and I'm not hurting(haha) myself! Why am I so encouraged by you and your workouts? I don't know...it may look easy but its not! I will not even go to a massage therapist because of the pain. But I love your body and you're attitude and your willingness to share knowledge. I feel really blessed to chat with you. Gosh, I sound like one of "those people"!!! Really, thank you and in return, is there anything I can pray for you about? I believe we all need help in areas, no one has it ALL together. I may not be in shape physically, but I can pray. (My sister says I'm weird-but she loves that about me!) Blessings Ashley
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.
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.
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.
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
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! ;)
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.
So, when it hurts, it means it's tight? Because it hurts for me *all over* . And my muscles sort of get stuck and as I move, they sort of click left or right. As if they are in bunches.
Hi ashley..had a quick question i am soon going to purchase a foam roller.Do i have to keep anything particular in mind with regards to the quality of the roller.I am on the heavier side...does tht mean i need a specific kind of roller or there is no such type and they are all same in quality.Pls advice.
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.
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.
The best foam rolling video
Am I supposed to be crying while doing this?
Alec Bartholomew hurts like a bitch after leg day
Alec Bartholomew is
Alec Bartholomew 🤣😭
Yes lol 😂😂 my bf said it is the devil
It hurts!
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.
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
you do not know pain until you know foam rolling...
True... but it feels so good after!!
Jeanet Peraldo try giving birth
Im super tight and i hurt all over i will try this.
@ Vincent Morales - Says the keyboard warrior that can't even show his face LOL. Vincent go validate your existence with PewDiePie and be sure to sign up for a credit card and give money away to make yourself feel better.
but honestly it gets easier once you are consistent in it :)
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.
I just bought a foam roller and tried a few of these moves. Omg!!! It hurts so good. The inner thigh is no joke!!
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.
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.
my pleasure! the roller is awesome tool to have in your "fitness tool box"!
Still coming to this video after some time now. Still the best
Thank you! ❤❤
Closest thing to a (super painful) fully body massage while in lockdown!
True story, so glad this can help!
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.
This video instruction was way more helpful than others on TH-cam, thank you for this.
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
This is an excellent tutorial. I have a foam roller and your lessons here are perfect, thanks!
Great routine, and thanks for the extra tips throughout!!
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
beautiful, thanks for the complete rollout tutorial
Great video! I am just starting with foam rolling. Very good instructions especially for a beginner like me! Thank you!
Thank you!
This video is amazing it covers all lower parts. Thanks for posting this!
Thank you very much Ashley! The video was to the point and very useful! And you look amazing :)
This is awesome! I'm sharing with my running friends!
You're the best Ashley!😘definitely trying this out👍🏼
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?
This is a really helpful video. Something I needed to know for a long time now
just amazing
OMFG!! That was some of the most exquisite pain I've ever experienced! Now I'm sweaty, loose, and warm all over. I think I need a cigarette (and I'm not even a smoker)
Thank you! Very helpful😍
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.
Great Instruction.Word!
Thank you La Toya! #RollingOutRevolution
Thank you very informative video
thank you!
I was wondering who else felt like they where slowly dying when foam rolling. Holy shit. 😬
🤣😅
Super helpful. Thanks.
GREAT video ...
OMG love this!! Thanks!
thank you!
Can you do a full workout video with these exercises so that people can follow along? Maybe 30 to 60 seconds for each exercise and do both sides. I like to use workout videos where i can follow along with the instructor from beginning to end. Thank you.
Ive got many on asheyborden.com!
ashleybordenfitness
I've bought twitter.com/eb91a3b00c34e2821/status/742668391975096320 . This producct is aaaаwеsome. I gaаaineed way more musсle mass and reduced body fat faster than any other products! Full Body Rоlling Out Routine Рerfect Foooorm With Ashley Borden
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.
Bd. certified orthopaedic surgeon, fellowship-trained in spine; trained for 30+ yrs. This is a terrific video/instruction.. Not sure what the clown is talking about in re "terrible form".....
Ha! Thank you. Everone is a keyboard warrior with their negative comments. But I just focus helping people ;) Thank you for your positive feedback!
+ashleybordenfitness it helped me . my piriformis is very tense
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.
THE BEST!! Thank you!
awesome video!!
Best foam roller routine I've found.
i need a way denser roller for hammies (i use a rumble roller) or u can use a 2x4 PVC pipe from Home Depot wayyyyy cheaper
that was an awesome demo and very informative thanks so much
The sales man just sold me a foam roller a dirt bike tyre pattern.
I will hate that man forever
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! :)
This was my first time foam rolling and your video was very helpful! Thanks so much :)
Don't foam roll your IT band people, it will mess you up big time, definitely if you are a physically active person. It is supposed to be tight. If you have any discomfort there [without applying pressure] then its more likely an issue with something in your foot/ankle or hip flexors and your IT is overcompensating.
+Yuet Not true. When done properly it can help big time. When done incorrectly or excessively, then yes it can cause damage. You are supposed to foam roll the leg as she is saying. If you just roll your IT band, yeah, yer gonna have problems. It must be done in a type of routine like this.
+Doug Nielsen yeah my PT says to roll out your IT band...
What is an it band
This is pretty good. I think I’ll try some!
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.
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!
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.
Are you supposed to do this before or after the workout?
Piriformis move is awesome. Stretching that muscle helped me significantly after suffering weeks of pain.
Hi. Can I do this routine everyday?
Wish foam rolling helped me. I roll everyday and feel nothing :(
Thank you everyone for your feedback on this video! Much appreciated ;)
Great video! Love the point about rolling out your entire body regardless if certain muscles aren't tight. That definitely resonated with me, I don't always roll out muscles that don't give me problems. I think I'll change that now! Point taken! :)
ashleybordenfitness n
Do not Foam Roll your IT band directly its counterproductive and causes further problems. Being basically a tendon it's not involved in any contraction and as such won't release. Foam rolling the IT band can actually cause it to fuse with the vastus lateralis (quadricep) as it pulls tighter.
ashleybordenfitness it's my youtube account not my CV. What I advised is correct, I wasnt being a dick, just advising anyone who was looking for video's on foam rolling as my friend was. I suggest you do some research rather than just looking at peoples personal accounts and assuming you know better.
+ashleybordenfitness just did quite a bit of research on the topic and it seems he was right, you shouldn't foam roll your IT band it isn't muscle, you can only cause damage to it.
Who would have guessed the only thing I would learn watching this video is from someone in the comments section.
Thanks for the advice.
+ashleybordenfitness Funny how you went out of your way to comment, trying to make one of your viewers feel stupid, when all he tried to do was offer a piece of information that might help out someone reading. He never even personally attacked you. Could've ignored if it was truly false but you had to be a bitch. Memo to all: ashleybordenfitness is not a channel in which we can all share and learn new things from each other. MOVING ON.
HeresWally Productions yea, don't you know that the obvious mark of expertise is the number of TH-cam videos a person has on the subject? 🙄
When you say "sticky point" you mean like a knot right?
Thanks for a great one:) Although it's super painful for me as a beginner, I'm gonna start from here! Thanks!!
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 ❣️
Im so turned on right now. Bought 6 foam rollers
Basekitball ...
Was there a lower back portion of this or did I miss it
Damn pretty much 95% of my muscles were painful when doing this......I don't get massages often (just bought my roller today) and have a hospitality job......just feels so tight!!
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!
Sorry Ashley , I spoke too soon . About an hour or so later the pain & stiffness in my
knees came back . I will go on however and exercise with the roller every day .
Peggy
Woah I have the same roaller
The way she explained everything, All fantasticooooooo & fruitful 🍇🍈🍉🍊🍋🍌🍍🍅🍓🍒🍑🍐🍏🍎🥥🥝🍆🍆🥔🥕🌽🍞🌰🥜🍄🥦🥒🌶
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!
Excellent! Its super helpful to take your time and feel it when you roll out. Best way to connect to your body.
Thank you Ashley for such good info! You are such an inspiration to me!! But I am very overweight and have fibro. Rolling kills me! It hurts sososososo much. Is this ok to hurt so much?? I cant even roll. Just holding the position takes my breath away! Got any suggestions? ...or do I just got to do it and break through????
Have you started with the WHITE foam roller? Its the least dense roller out there...what type of roller are you using?
Wow, Thank you for answering back! I am using a green roller. I can hardly roll over my muscles with my hand-much less a roller! I have trigger points-well almost everywhere because of the fibro. Just getting out of bed or rolling over in bed seems torturous. I know i am supposed to work them out...but the pain is really intense. Do you have any experience working with someone that has fibro? I am also working on eating better and trying to move more. But it all becomes a vicious cycle of pain/depression. I guess I just need some reassurance that the pain is ok and I'm not hurting(haha) myself! Why am I so encouraged by you and your workouts? I don't know...it may look easy but its not! I will not even go to a massage therapist because of the pain. But I love your body and you're attitude and your willingness to share knowledge. I feel really blessed to chat with you. Gosh, I sound like one of "those people"!!! Really, thank you and in return, is there anything I can pray for you about? I believe we all need help in areas, no one has it ALL together. I may not be in shape physically, but I can pray. (My sister says I'm weird-but she loves that about me!) Blessings Ashley
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.
Thanks! This has been so helpful. It seems like my calfs are always tight.
Yeah, I think she's not letting people know what they're in for : P
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.
This is one of the best videos on TH-cam , easy and super well explained ! thanks for uploading !!! :)
"your insertion point at your groin"... yeah, there's a name for that.
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.
Hi Ashley, thank you very much for this. Well demo in 13 mins. Cheers
I've never willingly done something so painful in my life.
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
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! ;)
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.
So, when it hurts, it means it's tight? Because it hurts for me *all over* . And my muscles sort of get stuck and as I move, they sort of click left or right. As if they are in bunches.
Hi ashley..had a quick question i am soon going to purchase a foam roller.Do i have to keep anything particular in mind with regards to the quality of the roller.I am on the heavier side...does tht mean i need a specific kind of roller or there is no such type and they are all same in quality.Pls advice.
Excellent demo. I'll be adding several moves here to my current routine. Thank you!
As a beginner roller, I find this helpful, however I was hoping to see techniques that include the feet, lower back and neck.
This is just what I needed , just found you! Thanks a million, new subbie!
Vicki
Ashley..you've got it going on miss lady...one of the nicest bodies on TH-cam. everything is where it's supposed to be.
Amazing video! Thank you. Is the lower back meant to be rolled?
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.
Perfect!!
Is it normal that my spine cracks when roling uper back?
ow ow ow ow owowowowow! Love this must do it more often...
Thanks for this most informative tutorial on the use of the foam roller whole body wise in a concise video👍
I just wanna say 1 thing
God bless you for the upper back rolling!!! Super painful but suuuuper relaxing afterwards 😀