Tag Archives: stretchfuckingharder

Day 30 – Happy Baby

Posted on April 30, 2016 | Leave a comment

Congratulations! You made it to the end of the #30daypandachallenge. I knew you could do it. Your reward is a sweet happy baby pose. Lie down on your back and grab your feet and pull the tops of your thighs to the floor on either side of your rib cage. Your knees should be up by your armpits and your arms should be reaching up between your legs. Breathe deeply and try to flatten your back along the floor. Your inner thighs and hamstrings should get a nice stretch as you try to keep your shins vertical and your knees out.

Day 30 of 30. Happy Baby 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.

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Day 29 – Suspended Cobra

Posted on April 29, 2016 | Leave a comment

I love back bends but they are very difficult for me. I find it very challenging to stay in them for a long time. Because I am very tight it takes a lot of effort to hold myself in some of these shapes. Cobra pose or Bhujangasana or the seal stretch is a classic yoga pose that stretches the hip flexors and abdominals and feels pretty amazing. Unfortunately, in order for me to get a good stretch, I need some assistance. The medicine ball under my stomach helps prop me into position so I don’t have to push so hard with my arms. Also the band overhead allows me to get pulled up and does a two-for-one on my shoulder and helps improve my overhead position. Externally rotate your shoulders, breathe deep and keep your legs as straight as you can. Enjoy!

Day 29 of 30. Suspended Cobra 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.

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Day 28 – Overhead Pancake Stretch

Posted on April 28, 2016 | Leave a comment

This stretch is a lot like what we did on Day 6, but today we are doing a two-for-one with our overhead position. I really enjoy this stretch because it gets my shoulders and my hamstrings simultaneously. If you are a crossfitter, then this stretch should be on your daily to do list. Just like I cautioned you on Day 6, if you cannot sit up straight with your legs out on the ground, then please elevate your butt on some plates. Start with a wide straddle of at least 90 degrees between your legs and take your arms out to a snatch grip width. It should be a width that you an do dislocates with. Inhale and sit tall and exhale and hinge forward trying to bring your belly to the floor. You’ll notice I sit up taller every couple of breaths and then lower myself down. I find that I release further into the stretch by doing this every few breaths.

Day 28 of 30. Overhead Pancake 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.

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Day 27 – The Splits

Posted on April 27, 2016 | Leave a comment

The splits are the most iconic test of flexibility. We would be remiss if we did not endeavor to work on our splits this month. I love this setup from Kelly Starrett using the band to decrease the load and to keep our torso upright. Hook a heavy band to the pullup bar and loop it under your armpits. I suggest wearing a sweatshirt because the band can be rather uncomfortable. I also use an abmat under the knee because we are going to be here for a couple of minutes. Extend one leg forward and one leg backward, but try to keep the hips as neutral as possible. Sit tall and take deep breaths. After doing both sides, move to the symmetrical middle splits. I use the J-hooks to help support myself here in addition to the band. The splits are really intense so enjoy them.

The Splits 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.

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Day 26 – Twisted Firelogs

Posted on April 26, 2016 | Leave a comment

Sometimes referred to as “Double Pigeon” this stretch gets into some great places in your hips. I call it “firelogs” because the shins should be stacked in front of you like couple of fire logs. The ankle should rest on the knee and the shins should remain parallel. If you cannot get your legs in this position, you should probably attempt the version at the end of the video. In this video I demonstrate a deep twist, but you can simply just stack your legs and fold forward and try to bring your head to the floor. So good. I hope this becomes one of you favorites.

Day 26 of 30. Twisted Firelogs 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.

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Day 25 – Banded Uttanasana

Posted on April 25, 2016 | Leave a comment

Most people don’t really need a ton of ability to forward bend in their daily life. However, if you want to be able to do fun gymnastics stuff, you need a good deal of compression in this pike shape. This is something I’ve struggled with for many years and the best way I have found to improve is to use bands and weight. I really enjoy this variation. I hope you do too. Wrap a band around a post and walk away and bend forward. Lean away from the post and try to contract your quads and abs and pull your face gently to your shins. Breathe slowly and deeply and stay here for a couple of minutes.

Day 25 of 30. Banded Uttanasana 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.

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Day 24 – The Grip Saver Stretch

Posted on April 24, 2016 | Leave a comment

CrossFit will destroy your hands if you let it. You’re grip is constantly getting worked which is awesome, but also terrible if you don’t take care of your hands and forearms. This stretch is one of the best ways to stretch out your digital flexors (a/k/a your grip muscles). Kneeling down on all fours, spin one of your hands around 180 degrees so the fingers are facing the toes. Grab each finger one at a time and gently peel it up off the floor. Use your thumb to confirm the first knuckle down to the ground as you lift the finger thus intensifying the stretch. Don’t forget the thumb! Stretch each digit for approximately 20-30 seconds. You’ll feel amazing after this.

The Grip Saver 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.

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Day 23 – The Speed Skater Upper Back Stretch

Posted on April 23, 2016 | Leave a comment

Necessity is the mother of invention so they say. I often feel tight in my upper back between my shoulder blades but all the traditional yoga and stretches that I tried would not get the spot. Finally after trying many different things, I came up with this awkward slice of heaven. Loop a band around a post and grab it with your hand and step away from the post so your arm is pulled across your chest. Bend forward and lean away from the post so that the arm is pulled across the body and you’ll feel a great stretch across your upper back. Breathe deeply and try to expand the upper back and rib cage with each breath.

Day 23 of 30. Speed Skater Upper Back 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.

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Day 22 – The Seated Trap Stretch

Posted on April 22, 2016 | Leave a comment

If you’ve been doing CrossFit your traps are sore. Going overhead, cleaning, and snatching put a huge demand on the trapezius muscle. This is a simple way to stretch it out and give your neck some relief. Kneel down and sit on your heels. Reach down and grab one of your ankles. Lean away from that ankle and look away from that ankles as well. Gently grab your head and use the weight of the arm to gently pull your ear toward your shoulder. Adjust your head position periodically to target different parts of your traps to stretch. Breathe deeply and don’t force this stretch. Just allow it to happen. If you can’t sit comfortably like this and grab your ankle, sit on a chair and grab under the seat or hold a light dumbbell in one hand.

Day 22 of 30. The Seated Trap 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.

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Day 21 – Prasarita Padattonasana

Posted on April 21, 2016 | Leave a comment

This classic straddle stretch is called Prasarita Padattonasana. There are a lot of variations choose the one that allows you to stay in this stretch for about 2 minutes. You can start with the hands on the floor, grab your ankles, and eventually walk your hands through your legs. You can also add some resistance to this by taking a light weight behind your back. I’m using a training bar, but I recommend starting light by sliding a small weight over a pvc pipe. My favorite variation is to wrap a band around a post and grab it between your legs and lean forward. This mimics a stall bar stretch. Try to keep your feet pointing straight ahead and keep your legs straight. Breathe slowly and deeply and try not to tense up your neck and shoulders.

Prasarita Padattonasana 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.

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