THE GUIDE:

ROLLING OUT
WHAT IS THE
MYOFASCIAL SYSTEM?
The Myofascial System is a superficial fascia (a thin sheath of silvery
tissue) that wraps around the outer surface of muscles and individual Rolling Out will help
muscle fibers.
your muscles fire at
For various reasons, including inactivity, repetitive motion and injuries, peak efficiency during
the fascia and underlying muscle tissue can bind together causing pain-
your workouts.
ful knots or trigger points. Muscle binding will restrict movement,
reduce flexibility and cause muscles to fire improperly during exercise.

Why is rolling out essential to your life?

Rolling out (using a foam or pvc roller) stretches muscles and tendons
and releases the fascia. This increases blood flow and circulation to the
soft tissues, allowing muscles to fire at peak efficiency during exercise.

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RESET YOUR BODY.
IMPROVE YOUR RESULTS.
Rolling out warms up the muscles and increases flexibility by break-
ing down adhesions between muscle fibers and allowing more blood Roll out before
to pump through your body, thereby increasing your metabolic rate. your workout
Consistency with rolling out is one of the most effective ways to improve
the appearance and function of your body.
to warm up
your muscles
Tips for rolling out safely and effectively: and increase
Stay on soft tissue and avoid rolling directly over bone or joints. circulation
Roll over each area (a minimum of) ten times unless otherwise noted.
If you find a particularly painful area (trigger point), hold on that
position for a few seconds to allow it to soften.
Expect some discomfort. It may feel very tender or bruised at first.
As you continue to roll out, it will feel less painful and you may need
to use a denser roller.

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Open up quads to activate glutes.

QUADRICEPS
1. Lie facedown with roller perpendicular under your thighs. Prop yourself up on
your forearms and extend your legs directly behind you in a straight line.

2. Keep your head in line with your spine, chin tucked and eyes facing downward,
pull in your belly and relax your toes.

3. On your forearms, crawl forward to just above your kneecaps so your toes bare-
ly touch the floor. Then crawl backward up to the top of your thigh.

Do 3 sets of 10: Toes pointed down; Toes pointed in; Toes pointed out.

Killer double-dare variation:

For an even deeper release cross your ankles and roll out the bottom leg. Then
switch. When you hit a trigger point, stop and slowly bend and extend your leg.
Roll entire quad, from hips to just above knees.

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Diminish saddle bags!
Take pressure off tight knees!
I.T. BAND Iliotibial Tract IT Band
1. Lie down on your side. Prop yourself up on your bottom forearm, extending
your legs back in a straight line.

2. Keep your head in line with your spine, your eyes facing downward, bellybutton
pulled in, feet straight and relaxed.

3. Place the roller under the middle of your bottom thigh. Bend your top knee and
place your foot on the ground slightly in front of you.

4. Put your top foot on the floor for balance and slowly roll up toward the top of
your hip. Then roll down to just above your kneecap 10 times. Repeat other leg.

Killer double-dare variation:

For an even deeper release, stack your top leg straight along your bottom leg.
Roll full range from below your hip to just above your knee.

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A tight TFL Band can cause pain in
hips, lower back and lateral knees.
T.F.L. Tenor Fascia Latae TFL Band
Located slightly outside the Quadriceps, the TFL Band can be tricky
to find, but when you do, youll know!

1) Lie face down with both thighs resting on top of the roller. Support
yourself on your elbows and forearms.

2) Keep your head in line with your spine, your eyes facing downward.
Engage your core to support your spine.

3) Slowly crawl forward on your forearms up to just above your knee-

caps, then crawl backward to the top of your thigh. Repeat 10 times
on each leg pausing at any spot that feels tender. Your feet should be
relaxed, toes barely touching the floor through the movement.

Be sure to roll full range from below your hip to above your knee.
To locate the TFL muscle, slowly roll to one side, keeping
weight on both legs, until you find the tight line that runs
down the outer front of your thigh (the angry line).
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Be sure to roll out the entire
muscle, top to bottom.

INNER THIGH Adductor Muscle

1) Lie face down supporting yourself on your forearms. Place the roller
at a 45 angle against your inner thigh.

2) Starting at your groin area, roll back and forth slowly from the very
top of your inner thigh to right above your knee 10 times.

Engage your core to stabilize your spine.

Repeat other side.

Move hips and pelvis back and forth.

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Helps to open up tight hips
allowing for optimal muscle firing.

PIRIFORMIS Located under the Glute.

1) Sit on the roller with your knees bent, feet flat on the floor, hands
behind you supporting your body.

2) Cross one ankle onto the opposite knee.

3) Tilt your bent knee down toward the floor to open your hip.

4) Slowly roll back and forth 10 times.

Repeat other side.

Move hips and pelvis back and forth.

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Helps to relieve a tight lower back.

HAMSTRINGS
1) Sit on top of the foam roller with both legs straight in front
of you and both hands on the floor behind you.

2) Roll forward on your hamstrings from just above your

knees to just below your glutes. Reverse direction.

3) Keep your leg muscles relaxed, and your heels off the floor.

Variation to increase intensity:

Cross your legs at the ankle and shift your weight to one leg
while rolling back and forth.
Initiate the movement from your core.

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Defines calves
and helps to slim
down cankles.

CALF / ACHILLES
1) Lie on your back with your arms under your head for support. Po-
sition the roller under your left achilles tendon and cross your right
ankle over your left shin.

2) Keeping your foot relaxed, slowly roll your bottom leg from side to
side on top of the roller ten times.

3) Slide the roller up your calves and repeat the movement in small
increments until the entire calf has been rolled out from achilles to
top of calf.

Repeat other leg.

When you feel a knot stop rolling and slowly circle your
bottom foot 3 times in each direction.

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 SHIN Tibialis Anterior Muscle
1) Start on your hands and knees with roller positioned under you.

2) Bring one knee forward placing your shin on the roller with ankle
angled inward so that your shin is on the roller.

3) Keep abdominals engaged and spine neutral. Slowly push yourself

forward and back rolling rolling over your shin.

For all rolling out movements, control the

pressure by applying more or less body
weight on the roller. Use your hands and
feet to offset your weight as needed.
Angle ankle inward to hit the Tibialis Anterior muscle

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Roll from the top to
the bottom of your
shoulder blades.

UPPER BACK MASSAGE

Rhomboid & Latissimus Dorsi
1) Lie face up with the roller under your shoulder blades.

2) Cradle your head in your Interlaced fingers and focus your eyes toward
your knees.

3) Engage your core and raise your hips up slightly off the floor.

4) Using your feet for leverage, slowly roll your body up and down between
the bottom of your shoulder blades to the top of your rhomboids.

Repeat 10 times.

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Helps to relieve neck pain and
tapers the sides of your back!

LAT Latissimus Dorsi

1) Lie on your side with knees slightly bent, bottom knee slightly in front
of you.

2) Bend your bottom elbow and cover ear with your hand to support your
head and neck.

3) Place the roller perpendicular beneath you just below your armpit.

4) Put your top hand on your tummy and engage your core for stability.

5) Rock forwards and backwards 5 times at each of three points between

your armpit and the bottom of your lat. See illustration upper right for
points.

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Improve triceps definition!

TRICEPS
1) Lie on your side with your bottom knee bent in front of you and
your top leg straight.

2) Keep your bottom arm long and place the roller perpendicular
under the upper arm.

3) Engage your core for stability.

4) Gently roll up and down along the back of your upper arm, from
your armpit to your elbow, 10 times.

Repeat on other arm.

When you feel a knot, stop and straighten your arm
then continue to roll up and down.

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 Improve pectoral
muscle definition and
release neck tension.

CHEST Pectoral Muscle

1) Lie face down with a standard size softball or medicine ball positioned
under your shoulder at the top of your chest.

2) Raise your arm in front of you with your elbow slightly bent, eyes
facing down.

3) Keeping your elbow slightly bent, slowly reach your arm back and
forth in a large arc.

WATER REMINDER >>

Always drink plenty of water to help flush out toxins from rolling out.

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Release your lower back!

PSOAS
1) To locate your psoas, find the mid area between your hip bone and
belly button.

2) Holding the ball in that spot, lie down on the mat.

3) Place your arms at your sides with your palms facing up and your
head turned to the same side as the ball.

4) Hold perfectly still. Breathe easily and relax to release the psoas
and the lower back. Hold position for 1-2 minutes.

Repeat other side.

NOTES: Variation for those with a tight neck:

Use a standard softball or same size weighted ball. Instead of turning your head to the side, face straight down and rest
WOMEN: Dont do this move during your period or your forehead on your hands.
if you think you may be pregnant.

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ROLLING OUT EQUIPMENT
Everything shown in this guide is
available on Ashleys website, check
out the My Faves section for all her
favorite workout & lifestyle equipment:
www.ashleyborden.com

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ASHLEYBORDEN
is a fitness and lifestyle consultant to some of Hollywoods
most recognizable faces and world-class athletes. Her unique
approach to fitness can be attributed to having tackled her
own personal struggles, transforming them into a positive
philosophy and dynamic training program making her one
of the most sought-after experts in her field.

ASHLEYBORDEN.COM 16
 FEATURED IN:

Womens Health named Borden a

Top Body Transformer in 2011, one
of only six trainers in the country.

PRESS/MEDIA
Ashley has been featured in numerous publications and
on various television shows such as Rachael Ray, The
Tyra Show, The Cooking Channel and many others.

Check out Ashleys incredible Press & Media Coverage

on her website at www.ashleyborden.com

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CONNECT
WITH ASHLEY:
Facebook.com/AshleyBordenFitness

Twitter: @AshleyBorden

You Tube Channel: Ashley Borden Fitness

Copyright Ashley Borden. All Rights Reserved.

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