Tag Archives: quads

Day 20 – The Twisted Couch Stretch

My friends used to call this “The Ninja Pose of Death.” (Yes! Even yoga people fear this pose!) Kelly Starrett really made it popular (infamous?) and coined it “The Couch Stretch.” Whatever you call it, it’s going to stretch you fucking harder. This one really works the quads and hip flexors. I prefer to use a band to pull the hip forward. I place a small elastic loop band under my glute and attach it to the front ankle to help pull my hip forward and down. I also use a theraband to help stretch my arm overhead and deepen the pull on the hip flexor. Most people don’t get the full dosage of this stretch because they keep their butt pinned to the back foot. I believe the best expression of this stretch happens when the butt moves forward and down and you create space between your butt and the back foot. The band helps with pulling the hips forward as does keeping the elbows or hands on the ground. Don’t be in a rush to sit up. Stay low until you can get the hips to move forward.

Day 20 of 30. The Couch Twist 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.