Ashley Borden Rolling Out

TRAINING SYSTEM ROLLING OUT

“In my almost 20 years of training, nothing has been a more crucial tool than the Foam Roller /PVC pipe. I have witnessed bodies of all types reach incredible results both physically and functionally when integrating Rolling Out into their lives.”

Q: What is “Rolling Out”?

A: Rolling Out is stretching muscles, and tendons and releasing the myofascial system with the help of a foam roller or PVC pipe.

Q: What is the myofascial system?

A: Together muscle and fascia make up the myofascial system. Fascia can be seen as a thin layer that holds everything in your body in place. If you were to remove everything from your body but the fascia, you’d be left with a perfect blueprint of your body and all its organs and muscles.

Q: Why is rolling out so important?

A: For various reasons — such as inactivity, inflexibility or previous injuries — the fascia and underlying muscle tissue can bind together causing ‘knots’ or ‘trigger points.’ Nearly everyone who does lots of computer work suffers from this. Hence why I call it the computer body syndrome. The knots restrict muscle movement, cause pain and reduce flexibility, which leads to improper muscle firing. This in turn decreases muscles function, metabolic rate and circulation. Rolling Out increases blood flow and circulation to the soft tissue, allowing muscles to fire at peak efficiency during exercise. It warms up the muscles and increases flexibility by breaking down adhesions between muscle fibers and allowing more blood to pump through your body, thereby increasing your metabolic rate. Consistency with rolling out is one of the most effective ways to improve the appearance and function of your body.

Q: Can anyone roll out?

A: Yes! I suggest starting out with a foam roller, and then — once you‘re ready — move on to a PVC pipe or rumble roller.

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