Tag Archives: stretching

Day 19 – Internal Rotation Hip Stretch

We spend a lot of time and effort working on external rotation of the hip. It’s important to balance ourselves with some internal rotation. This is a good way to stretch the external rotators and your hip flexors. If you are really tight, you’ll have a hard time getting that knee to the ground. That’s okay. Do NOT force it. Your knee is in a vulnerable position so don’t push it to the ground. Just let the weight of your top leg gently pull the knee down. If you’re really flexible, you might not feel much from this stretch. That’s okay too. You are still balancing your hips even if you don’t feel an intense stretch. If you feel pain in your knee back off. Arms go overhead and reach up it will increase the stretch in the hip flexors. Squeeze your butt while doing this and breathe deeply into your abdominals.

Internal Rotation Hip 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.

Day 18 – Half Frog

This is a tough stretch. Take your time with it. It will be worth it. Our adductors/groin muscles get super tight from sitting all day and this is a great way to loosen them up. It will help the bottom of your squat especially if you have a hard time getting your knees out. Get yourself a towel or abmat for under your knee. Notice the position of my feet. I have one foot turned out and the other foot is pointed straight ahead with the sole down. This works the supination of the ankle. Once you are set up try to push your hips back and simultaneously try to give your pelvis some anterior tilt. You’ll feel this all through your inner thighs. It’s very intense. Keep breathing and try to stay relaxed. If you cannot get your elbows to the floor like I have mine, then get something to prop your elbows on like some yoga blocks.

Half Frog Pose 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.

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.

Day 15 – The Dip Stretch

Face it your chest and shoulders are tight and that means you need this stretch.  I call this the Dip Stretch because it puts your shoulder in the same position as a deep dip: shoulder extension, internal rotation and elbow flexion.  I used to do this with straight arms but this bent arm version takes the slack out of your shoulder and delivers a way more intense stretch.

The focus of this stretch is the chest and shoulder that’s on the ground. Don’t get too worked up over the top arm. I’m grabbing my foot to multitask and get a little quad/hip flexor stretch, but don’t feel like you need to do more than just breathe and lean back into the stretch.

Don’t be alarmed by the large kettlebell.  I just use it as a spacer.  If you don’t use a spacer, your arm will naturally pull itself closer to your body and you won’t get the stretch you deserve.  Try to find something to put in there to keep your arm perpendicular to your body.  If it’s super tight you can lower the arm slightly or just not turn as deeply into the stretch.  Also notice I have a rolled up sweatshirt as a pillow.  You’re going to be here for a couple of minutes so get comfortable.

Day 15 of 30. The Dip 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.

Day 13 – Hip Stretch No. 1

This is another twist on a classic yoga pose. Skritheads call this supta padangusthasana. My teacher, Jill Miller, creator of Yoga Tune Up, used to refer to this as “Leg Stretch No. 1” and has since renamed it “Hip Stretch No. 1.” Most of you just know that this as your standard supine hamstring stretch. I use two bands and a block which add a lot of cool features to this stretch.

  • The band around the lower leg creates a closed kinetic chain and creates greater proprioception in the hip joint.
  • The band around the lower leg also cues the athlete to keep extending the knee of the lower leg by pushing into the band and helps keep the toes pointing up.
  • The band around the lower leg also wraps over the top of the stretched leg at the hip joint to create a distraction force that both creates more space between the Anterior Superior Illiac Spine and the Femur thus allowing greater flexion and depresses the right Illium which aligns the hips.
  • The band around the foot of the stretched leg lets the athlete deepen the stretch by placing the band in the elbow crease, the athlete can relax their head, neck and hands and stay in the stretch longer without fatigue.
  • The block under the Sacrum puts the athlete in global extension and creates a gentle stretch of the hipflexors.

Leg Stretch No. 1 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.

Day 12 – Seated Spinal Twist

I love twisting. It makes my back feel great. You should try this seated spinal twist. It’s a variation on the classic yoga pose, adrha matsyendrasana, and it will make your back feel great. I use the band to deepen the twist and to incorporate a great shoulder stretch. Each time you breathe in try to sit up taller and each time you breathe out try and twist deeper.

Day 12 of 30. Seated Spinal 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.

Day 11 – Suspended Dolphin

Dolphin pose often shows up in yoga classes as a preparation for forearm stand.  It’s extremely challenging for people that lack shoulder flexion and external rotation, that makes it the perfect pose for CrossFitters.  I found it very difficult for  long time because of the tightness in my shoulders.  Now I enjoy it.  This variation is especially nice because the band traction takes some of the load off your shoulders so you can stretch longer without fatigue.  If you are especially tight and cannot keep your forearms parallel, place a yoga block or abmat between your hands to space them out.  Also try wrap a band around the elbows to keep them from flaring out really wide.  In this variation, you also get the additional benefits of a deep calf stretch and some relief in your lower back.  Give this a try and tell me how you like it.

Here are some key points to focus on:

  • The band is at the top of the thigh pulling you back and up.
  • The feet are hip width
  • Legs are straight
  • The heels should hover slightly off the ground but you should rock back into them slowly to get a stretch
  • The forearms are parallell or as close as you can get to parallel and shoulder width apart.  If you need help, place a spacer between your hands like and abmat and/or tie your elbows together with a band so they can’t go wider than your shoulders.
  • The shoulder blades should feel like they’re wrapping around the side of your rib cage.
  • Relax your neck and breathe slowly and deeply.

Suspended Dolphin Pose. Day 11 of 30. 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.

Day 10 – Seated Side Stretch

Today we do one of my favorites: the seated side stretch.  This one is great for the lats, intercostals and obliques.  In CrossFit we don’t do much lateral flexion or extension, but you will discover that improving your range of motion here will improve many of your overhead lifts and help some of you with your back pain.

Take a straddle position on the floor and then bend one of your knees and pull your foot back toward your groin.  Place a weight (sandbag or plate) on the bent thigh near the hip and loop a band around the foot on your straight leg.  Lean over toward the straight leg and try to bring your elbow closer to the floor on the inside of that straight leg.  Keep gazing up and trying to rotate your chest up toward the ceiling.  Breathe deeply.  Try to grab the band with the arm on top and reach that arm right next to your ear as you side bend deeper.  Use the bottom arm to brace against the leg and keep your chest from collapsing toward the floor.  Breathe slowly and stay here for 2 minutes.  Then switch sides.  It’s pretty intense so take your time afterwards to just sit calmly before getting up.

Seated Side Stretch. Day 10 of 30. 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.

Day 9 – Baddha Konasana

Skritheads* call this pose Baddha Konasana, the “bound angle pose,” but us regular folks know this exquisite little inconvenience as a “butterfly stretch.”  It is a great stretch for the adductors and will help you get deeper in your squat.  I recommend placing your back up against a wall and sitting up straight.  If you’re really tight, you will need to sit up on a couple of bumpers like I showed in the Straddle Stretch video.  I like to use some light weights to help the stretch.  I am using 12kg kettlebells in the video, but you can start much lighter.  Also the intensity is much greater if you place the weights by your knees, so if it get’s too intense bring the weights closer to your hips.  Sit up straight and breathe slowly and deeply.  If you want to fast track your stretch, try to lift the weights with your knees by contracting your adductors, hold that isometrically for about 5 seconds and then relax and let the weights gently press your knees closer to the floor and stretch for about 10 seconds.  Repeat that contract/relax sequence several times and watch your range of motion increase.

Baddha Konasana 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.

*skrithead – noun. A derogatory term used to refer to yoga practitioners that only speak in sanskrit and believe yoga will fix everything.

Day 8 – KB Armbar Stretch

The Kettlebell Armbar Stretch is a unique move. It doesn’t feel like a stretch; it’s awkward; but it leaves your shoulders feeling great. What it does is set your arm deeper in the shoulder socket essentially putting the golf ball on the tee (the humerus on the glenoid fossa). You are doing an isometric hold of the scapula in retraction and depression and letting gravity set your shoulder. Trust me, it’s worth the price of admission. You can do this with a kettlebell, dumbbell or even a band but you’re going to need some resistance to make it work. Start light until you feel comfortable and secure holding the weight, then load it up.

Use two hands to pick up the kettlebell while laying on your back. Press it up over your shoulder. Keep your core tight as you roll over onto your side. Turn your hips over and point them toward the floor. Rest your head on your arm and keep your eye on the bell. Press your shoelaces into the floor, squeeze your butt and retract and depress your scapula. Stay there for up to two minutes. Initially, you may not be able to hold the weight for that long. That’s okay. Perform the armbar stretch two or three times on each arm for as long as you feel safe holding the weight. Use both hands to lower the weight slowly and place it on the ground.

Kettlebell Armbar 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.