Tag Archives: jefferson curl

Day 16 – The Dreaded Panda Stretch

My instagram feed went nuts about a year ago because I posted some pictures of this stretch. To be clear, I didn’t invent this but a lot of people associate me with it and sometimes tag me in pics and call this the “panda stretch.” I’m glad because this stretch is amazing. It is usually called the Jefferson Curl or simply a weighted forward bend. Doing this regularly helps me get into better positions in gymnastics and feels good.

If you’re new to this, then just do the basic, two-legged version. You can also do this with bent knees if your hamstrings are really tight. If your feeling up for a challenge, do this single-leg variation with your toes up on a yoga mat or small bumper plate.

Unilateral Panda Stretch from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.