foam rolling programme.pdf

7/26/2019 Foam Rolling Programme.pdf

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The Myofascial System is a super cial fascia (a thin sheath of silverytissue) that wraps around the outer surface of muscles and individualmuscle bers.

For various reasons, including inactivity, repetitive motion and injuries,the fascia and underlying muscle tissue can bind together causing pain -

ful knots or trigger points. Muscle binding will restrict movement,reduce exibility and cause muscles to re improperly during exercise.

Why is rolling out is essential to your life?Rolling out (using a foam or pvc roller) stretches muscles and tendonsand releases the fascia. This increases blood ow and circulation to thesoft tissues, allowing muscles to re at peak ef ciency during exercise.

WHAT IS THEMYOFASCIAL SYSTEM?


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Rolling out warms up the muscles and increases exibility by break -

ing down adhesions between muscle bers and allowing more bloodto pump through your body, thereby increasing your metabolic rate.Consistency with rolling out is one of the most effective ways to improvethe appearance and function of your body.

Tips for rolling out safely and effectively: Stay on soft tissue and avoid rolling directly over bone or joints.

Roll over each area (a minimum of) ten times unless otherwise noted.

If you nd 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 rst. As you continue to roll out, it will feel less painful and you may need to use a denser roller.

RESET YOUR BODY.IMPROVE YOUR RESULTS.


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1. Lie facedown with roller perpendic your forearms and extend your legs d

2. Keep your head in line with your sppull in your belly and relax your toes.

3. On your forearms, crawl forward toly touch the oor. Then crawl backwar

Do 3 sets of 10: Toes pointed down; T

Killer double-dare variation:For an even deeper release cross youswitch. When you hit a trigger point,

QUADRICEPS

Roll entire quad, from hips to just above knees.

Open up quads to activate glutes.


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1. Lie down on your side. Prop yours your legs back in a straight line.

2. Keep your head in line with your spipulled in, feet straight and relaxed.

3. Place the roller under the middle of yplace your foot on the ground slightly

4. Put your top foot on the oor for ba your hip. Then roll down to just abov

Killer double-dare variation:For an even deeper release, stack your

I.T. BAND Iliotibial Tract IT

Roll full range from below your hip to just above your knee.

Diminish saddle bags!Take pressure off tight knees!


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Located slightly outside the Quadricepsto nd, but when you do, youll know!

1) Lie face down with both thighs restin yourself on your elbows and forearms.

2) Keep your head in line with your spinEngage your core to support your spine

3) Slowly crawl forward on your forearcaps, then crawl backward to the top oon each leg pausing at any spot that feerelaxed, toes barely touching the oor th

Be sure to roll full range from below yo

T.F.L. Tenor Fascia Latae TFL B

To locate the TFL muscle, slowly roll to one side, keepingweight on both legs, until you nd the tight line that runsdown the outer front of your thigh (the angry line).

A tight TFL Band can cause pain inhips, lower back and lateral knees.


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1) Lie face down supporting yourself onat a 45 angle against your inner thigh.

2) Starting at your groin area, roll back top of your inner thigh to right above y

Engage your core to stabilize your spin

Repeat other side.

INNER THIGH Adductor

Move hips and pelvis back and forth.

Be sure to roll out the entiremuscle, top to bottom.


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1) Sit on the roller with your knees bent behind you supporting your body.

2) Cross one ankle onto the opposite kn

3) Tilt your bent knee down toward the

4) Slowly roll back and forth 10 times.

Repeat other side.

PIRIFORMIS Located und

Move hips and pelvis back and forth.

Helps to open up tight hipsallowing for optimal muscle ring.


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1) Sit on top of the foam roller with bothof you and both hands on the oor behin

2) Roll forward on your hamstrings fknees to just below your glutes. Revers

3) Keep your leg muscles relaxed, and y

Variation to increase intensity:Cross your legs at the ankle and shift y while rolling back and forth.

HAMSTRINGS

Initiate the movement from your core.

Helps to relieve a tight lower back.


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1) Lie on your back with your arms unsition the roller under your left achillankle over your left shin.

2) Keeping your foot relaxed, slowly rside on top of the roller ten times.

3) Slide the roller up your calves andincrements until the entire calf has be

top of calf.Repeat other leg.

CALF / ACHILLES

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

De nes calvesand helps to slimdown cankles.


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1) Start on your hands and knees with ro

2) Bring one knee forward placing yourangled inward so that your shin is on th 3) Keep abdominals engaged and spine forward and back rolling rolling over yo

Angle ankle inward to hit the Tibialis Anterior muscle

For all rolling out moveme pressure by applying more

weight on the roller. Use y feet to offset your weight a

SHIN Tibialis Anterior Muscle


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1) Lie face up with the roller under you

2) Cradle your head in your Interlaced your knees.

3) Engage your core and raise your hip

4) Using your feet for leverage, slowly

the bottom of your shoulder blades to t

Repeat 10 times.

Roll from the top tothe bottom of yourshoulder blades.

UPPER BACK MASSAGERhomboid & Latissimus Dorsi


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1) Lie on your side with knees slightlof you.

2) Bend your bottom elbow and coverhead and neck.

3) Place the roller perpendicular benea

4) Put your top hand on your tummy an

5) Rock forwards and backwards 5 tim your armpit and the bottom of your points.

Helps to relieve neck pain andtapers the sides of your back!

LAT Latissimus Dorsi


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1) Lie on your side with your bottom kn your top leg straight.

2) Keep your bottom arm long and plaunder the upper arm.

3) Engage your core for stability.

4) Gently roll up and down along the ba your armpit to your elbow, 10 times.

Repeat on other arm.

Improve triceps de nition!

TRICEPS

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


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m

1) Lie face down with a standard size softball or medicine ball positionunder your shoulder at the top of your chest. 2) Raise your arm in front of you with your elbow slightly bent, efacing down.

3) Keeping your elbow slightly bent, slowly reach your arm back

forth in a large arc.

CHEST Pectoral Muscle

WATER REMINDER >>

Always drink plenty of water to help ush out toxins from rolling o


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1) To locate your psoas, nd the mid area belly button.

2) Holding the ball in that spot, lie down

3) Place your arms at your sides with yohead turned to the same side as the b

4) Hold perfectly still. Breathe easily anand the lower back. Hold position f

Repeat other side.

Variation for those with a tight neck:Instead of turning your head to the sid your forehead on your hands.

Release your lower back!

PSOAS

NOTES: Use a standard softball or same size weighted ball.

WOMEN: Dont do this move during your period orif you think you may be pregnant.


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Everything shown in this guide isavailable on Ashleys website, check out the My Faves section for all herfavorite workout & lifestyle equipment:

www.ashleyborden.com

ROLLING OUT EQUIPMENT


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is a tness and lifestyle consultantmost recognizable faces and world-approach to tness can be attributeown personal struggles, transform

philosophy and dynamic training pof the most sought-after experts in

ASHLEY BORDEN


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Womens Health named Borden aTop Body Transformer in 2011, oneof only six trainers in the country.

Ashley has been feon various televisTyra Show, The C

Check out Ashleyon her website at

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foam rolling programme.pdf

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