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  • 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.

Hi, I'm Ashley Borden. Welcome to Perfect Form, you guys. You guys, I'm so excited.

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全身ローリングアウトルーティン|アシュリーボーデンとパーフェクトフォーム (Full-Body Rolling Out Routine | Perfect Form With Ashley Borden)

  • 131 17
    Amy.Lin に公開 2021 年 01 月 14 日
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