Category Archives: 30 Day Challenge

Pelvic floor dysfunction is a big problem. Often associated with urinary and bowel problems but a hypertonic pelvic floor can affect many more things like cystitis or vulvadynia. Chronic shortening of the pelvic floor muscles, either due to Kegel overtraining, poor postural habits or trauma can lead to an increase in pelvic floor tightness.

Massaging the pelvic floor is easy. You take a padded seat and a well-used Yoga Tune Up® ball and sit on it. The ball should rest between the two sitting bones behind the genitals and in front of the anus. Gently move your pelvis through anterior and posterior tilts as well as right and left elevation and depression. The YTU ball should gently roll between between the sitting bones and from front to back. This will feel weird but it’s so necessary for a healthy pelvis.

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.

Day 30 of 30. What's A Nice Ball Like You Doing In A Place Like This? from Force Distance Time on Vimeo.

The Bermuda Triangle of the body is that area behind the clavicle and in front of the trapezius. When I apply downward pressure into that gully I want to throw up. The pressure against the scalenes is horrific but extremely necessary. Because my head sits forward of my midline, the weight of my head is amplified and puts a large strain on my neck and upper back muscles and impedes my shoulder mechanics. In addition to trying to improve my posture, I spend a lot of time hunting around for areas of tension and trying to release them. The Neck Spear is my secret weapon.

With a superball taped to the end of a PVC pipe I can get very precise pressure into the scalenes and down onto the first rib. Doing this frees up movement in my neck, shoulder, scapula, clavicle and ribs. It is basically a reset button for my upper extremities. Press down and lightly shrug your shoulders and turn your head from side to side. Beware of too much nerve pressure. Go slowly and cautiously. Spend several minutes exploring the Bermuda Triangle and then retest your shoulder movements. You should have noticeable improvement.

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.

Day 29 of 30. The Neck Spear. from Force Distance Time on Vimeo.

The Subscapularis is a hidden gem of a muscle. It lives in the back of your armpit against the anterior surface of the scapula. Its job is to internally rotate your shoulder but in the process it gets really tight and restricts our movement. By massaging it we reclaim a lot of mobility in the shoulder, however it lives in a dark cave and does not want to be found. In order to get it, we either need a skilled friend or a long stick with a ball taped to the end of it.

Take your wizard staff and trace the rib cage around to the back of the armpit. Let the arm drape towards the floor so you can allow the scapula to slide off the back and expose the anterior surface to the ball. With some gentle internal and external rotation of the shoulder you can locate the subscapularis as it contracts and relaxes against the pressure of the ball. Check in and check out with your overhead position and notice how much new range you have.

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.

Day 28 of 30. Calm Your Pits! from Force Distance Time on Vimeo.

The neck muscles get short and tight from bad posture and staring at our phones all day. Use the Neck Romancer to relieve the sternocleidomastoid (“SCM”) and platysma in the front of the neck. You will feel a few inches taller after doing this and undo some of the damage of text-neck.

Turn your head to the right to make your left SCM protrude. Take a Yoga Tune Up® ball and place it on the left SCM near the sternum. Turn your head to the left and look down to let the SCM go slack. Take the slack out by spinning the YTU ball. Once you pin and spin all the slack out, look up and over your right shoulder. Keep moving the ball up the SCM all the way to the mastoid process behind the ear. Spend a couple of minutes on each side. Enjoy your new posture when you’re done.

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.

Day 27 of 30. The Neck Romancer. from Force Distance Time on Vimeo.

The infraspinatus and teres minor are two of the rotator cuff muscles that attach to the scapula. The rotator cuff is responsible for stabilizing the shoulder. They can get overused and short. Short muscles are weak muscles. We want to massage the rotator cuff muscles regularly to keep them strong and supple.

For this technique you need to find your scapula. Reach across your chest and grab the latissimus dorsi on the opposite side. You should be able to feel the lateral border of the scap. Place a Yoga Tune Up® ball on the back of the lat and slide your shoulder blade on top of the ball. Drop your knees to the same side in order to bias your weight on top of the ball. Once you have the scap on top of the ball breathe and stay still and create some sustained compression. In order to create some movement perform simple movements of the arm to move the scap over the ball. Try abduction and adduction, internal and external rotation, flexion and extension. Spend 3 or 4 minutes on each side. If it’s too intense, try to do the technique standing against the wall or do it in many shorter segments.

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.

Day 26 of 30. The Scap Eraser. from Force Distance Time on Vimeo.

You ever clench your jaw? Grind your teeth? Lots of people do. Today we are going to massage the masseter muscle of the jaw and the temporalis muscle. Grab your Yoga Tune Up® ball and a yoga block. Rest your head on the block and place the ball next to your jaw right at the temporomandibular joint. Make big movements with your jaw to massage the masseter muscle. Open and close your mouth, then move your mandible side to side and then forward and back. Spend several minutes on each side of the jaw. Next move the ball up to your temple and gently roll out the temporalis muscle that frames your temple. After massaging both sides for several minutes you should feel relaxed and ready for sleep.

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.

Day 25 of 30. The Jawbreaker (BIYM) from Force Distance Time on Vimeo.

A lot of people hold tension in the base of the skull and neck. The occiput is a junction between the dura mater that surrounds the brain and spinal cord, rectus capitis posterior major, the splenius capitis, and the trapezius. When things tighten up around the occiput people complain of headaches. The headrest is a great way to bring some much needed relief.

Use your Yoga Tune Up® balls in the tote and place them on a yoga block. Rest the back of your head on the balls. Turn down the lights and/or close your eyes. Slowly explore different head movements: up & down, side-to-side, ear-to-shoulder, and figure 8s. Five or minutes here and you should start to get very relaxed. I recommend doing this before bed.

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.

Day 24 of 30. The Headrest. from Force Distance Time on Vimeo.

Today we are going to restore some freedom to our chest and ribs. Short pecs and lack of movement of the ribs can negatively impact your breathing as well as your shoulder function. In order to give your chest a rest you are going get a Yoga Tune Up® Coregeous ball and lie down on top of it. With the ball right in the middle of sternum relax over the ball and try to shape yourself around the ball. Slowly start to roll over the ball and massage the chest. Try to pin and spin yourself over the ball too. Stay relaxed. Less is more with this technique.

Check in and check out with lying on your back breathing and also raising your arms overhead. Notice the quality of your breath and notice if your overhead position is improved.

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.

Day 23 of 30. Give Your Chest a Rest. from Force Distance Time on Vimeo.

Sunday is a good day for some Gun Maintenance. Taking care of the biceps is important but rarely gets done. It’s hard to roll them on a foam roller but you can do some good work with a Yoga Tune Up® ball. Use an individual ball to twist the skin up and free up those tight tissues. Give your biceps a thorough cleaning and you will feel amazing afterward.

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.

Day 22 of 30. Gun Maintenance. from Force Distance Time on Vimeo.

Did you know tight triceps can impede your front rack and your overhead position? They can also lead to a lot of elbow pain. This Tried and True technique will make you feel great and improve your mobility.

Use the Yoga Tune Up® balls in the tote and put your upper arm in the groove. Use your other hand to add a little extra pressure. Start with a simple roll up and down, then use a pin and stretch technique by flexing and extending the elbow and finally internally and externally rotate to get all the tight corners. Check in and Check out with any shoulder movement: extension, flexion or the front rack. You’ll notice a lot of improvement.

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.

Day 21 of 30. Tried and True. from Force Distance Time on Vimeo.