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


Complete Foam Roller Workout, 13 Exercises
Quick Navigation:
0:45 – Rest Position
1:07 – Upper Back
1:38 – Neck
2:08 – Lats
2:40 – Pecs
3:07 – Glutes/Hips
3:45 – Hamstrings
4:19 – Calves
4:58 – Hip Flexors
5:25 – Quads
6:04 – Adductors
6:35 – Shins
7:17 – Feet

Long and smooth muscles are stronger and recover faster than short, knotty muscles, and they allow you to you to perform basic functional movements required reach the next level of your sport, and to live an active, injury-free life into your later-years. It’s never too late to start with some recovery work, but if you have any doubts about your health, have a long talk with your physical therapist, first.


4 TOP Foam Roller Stretches for a Healthy Spine
Four active foam roller stretches help you release connective tissue tension in the mid back and low back. A simple and effective way to decrease spinal pain and improve motion.

Dr Jonathan Wilhelm, Chiropractic Sports Medicine Specialist and Founder of ProChiropractic in Bozeman MT, and McKenzie Burns, Oregon state champion ski racer demonstrate four foam roller stretches for the thoracic and lumbar spine.

These are the top foam roller stretches you must know if your have hip pain, low back pain, shoulder pain, and overall back stiffness.

More foam roller videos

Graston Soft Tissue Therapy Video for Spinal Pain


Top Foam Roller Exercises for Runners and Bikers

These simple and effective movements on a foam roller will help you release connective tissue tension around the hips and thighs.

Sports Medicine Specialist, Dr Jonathan Wilhelm of ProChiropractic in Bozeman, MT and McKenzie Burns, Junior Olympic ski racer demonstrate three amazing foam roller stretches for Quadriceps, Iiliotibial Band, and Hamstring muscle groups. These are the top foam roller stretches you must know if your have hip pain, low back pain, runners knee, or other knee pain related to running, hiking, trail running, or biking.

More Foam Roller Videos

To see more helpful sports medicine videos visit the ProChiropractic You Tube channel

Mention this video and receive a COMPLIMENTARY Gait Scan with your initial exam.