Day 4 – The Tiny Conductor

I don’t know why my forearms are always sore, but I think it has something to do with barbells, pull-up bars, rings, ropes, kettlebells, dumbbells and jiu-jitsu…basically everything I do. So this is my first move when I roll out my forearms. It’s easy. You take a Yoga Tune Up® therapy ball and place it on your forearm and lean against a wall. I move around until I find a gnarly knot and then I put my weight into it because I want to Ball Fucking Harder. Breathe deeply and apply pressure. Then to really take things to the next level, I move my wrist like a tiny conductor. This pin and stretch technique is totally legit. You will love it.

Check in and check out with either the front rack or the overhead position. This technique will feed slack into your shoulders and wrists and will help alleviate some elbow and wrist pain. Roll for at least two minutes on each side.

The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.

The Tiny Conductor from Force Distance Time on Vimeo.

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