Tag Archives: supplepandas

Day 17 – Pigeon

Posted on April 17, 2016 | Leave a comment

I love kapotasana also known as the pigeon pose. I could stay in this stretch all day. I hope you will learn to love it too. I show a couple of variations for you to try. Don’t feel compelled to do them all but see how it goes.

Pigeon 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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility

Tagged , , , , , , , ,

Day 16 – The Dreaded Panda Stretch

Posted on April 16, 2016 | Leave a comment

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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility

Tagged , , , , , , , , ,

Day 15 – The Dip Stretch

Posted on April 15, 2016 | Leave a comment

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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility

Tagged , , , , , , , , , , ,

Day 14 – Supported Backbend

Posted on April 14, 2016 | Leave a comment

Backbending feels great to me… up to a point. I have a long way to go, but here are some variations that I really love. I use a medicine ball but you can use some pillows or yoga blocks. The medball is great because it is both round and squishy so it gives some shape to your back bend but also real gentle support. It’s easy to stay here for a long time because it’s so comfortable.

The first move is called setu bandha sarvangasana. You lie down with the ball under your sacrum and lower back. You keep your head and shoulders gently resting on the floor and bend your knees and plant the feet flat on the floor. Your finger tips should be able to touch the back of your heels. If you wanted to you could hold on to your ankles. Breathe deeply and draw your shoulder blades together and down away from your ears. The breath should lift the belly toward the ceiling and the chest toward the chin. Most people tend to push their feet forward, but instead you should be gently engaging the hamstrings and trying to pull your heels back toward your buttocks.

The second move is a half hero pose or ardha virasana. Pull one of your feet back to your butt and place the toe nails on the ground. Rock forward until your knee comes to the ground. The ball will roll up to support your midback. Your head may or may not touch the ground. If it bothers your neck then support your head with a pillow or yoga block. If this is too intense, you can stay in first stretch. If you able to stay in this stretch for at least a minute before switching legs.

Lastly, if you want to, try bringing both feet back and stretching both legs simultaneously. This is called supta virasana. I prefer to do this stretch with my back supported so I get a better stretch in the chest and abdominals. Some people try to lie down flat on the floor which is a more intense stretch in the quads and hip flexors. Either one is fine. Take your time coming out of this stretch because you may feel lightheaded.

Supported Backbend 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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility

Tagged , , , , , , , ,

Day 13 – Hip Stretch No. 1

Posted on April 13, 2016 | Leave a comment

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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility

Tagged , , , , , , , , , ,

Day 12 – Seated Spinal Twist

Posted on April 12, 2016 | Leave a comment

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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility

Tagged , , , , , , ,

Day 11 – Suspended Dolphin

Posted on April 11, 2016 | Leave a comment

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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility

Tagged , , , , , , , ,

Day 10 – Seated Side Stretch

Posted on April 10, 2016 | Leave a comment

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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility

Tagged , , , , , , , ,

Day 9 – Baddha Konasana

Posted on April 9, 2016 | Leave a comment

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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility

Tagged , , , , , , , ,

Day 8 – KB Armbar Stretch

Posted on April 8, 2016 | Leave a comment

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.

→ Leave a comment

Posted in 30 Day Challenge, Mobility, Technique

Tagged , , , , , , , , , ,