Tag Archives: stretchfuckingharder

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.

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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.

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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.

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Day 7 – Camel Pose

Posted on April 7, 2016 | Leave a comment

The Camel Pose, also known as ustrasana (for you skritheads), is a great backbend that opens up the chest and shoulders and the hip flexors and quads. Traditionally it is done by kneeling and leaning back and placing the hands on the heels.  Sometimes people complain about it hurting their lower backs.  I like to use bands to alleviate the stress on the lower back.  Place a band across the squat rack at the height of your belt line so it crosses the top of your sacrum.  Place another band off the pullup bar and hook it under your armpits.  Kneel down and lean back. Move back far enough that the band around your lower  back is supporting you.  I show you a few different variations you can do with your arms.  You can support the back of your head if hanging your head back is uncomfortable.  You can reach your hands down toward your feet or hold on to some weights to help pull your arms back.  You can reach one or both arms back overhead to deepen the stretch.  Try to breathe deeply through the nose.  Initially it can be hard to breathe when in a deep back bend but keep trying to slow the breath down and allow each breath to be a little deeper.

Camel 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.

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Day 5 – The Weighted Ankle Stretch

Posted on April 5, 2016 | Leave a comment

Today we work on our ankle mobility.  Having more dorsiflexion will help your squat.  The problem is that ankles are tight and don’t like to stretch.  So this one will take some time and some pressure.  If you can’t sit in a squat comfortably, place your foot on a box or take a lunge step forward. You can probably tolerate more weight than you think, but if it hurts your knee or ankle, then decrease the load.

Weighted Ankle Stretch Day 5 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.

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Day 4 – The German Hang

Posted on April 4, 2016 | Leave a comment

The German Hang is the end point on a gymnastics move called a “Skin The Cat.” It’s also extreme shoulder extension, a range of motion many people are lacking due to neglect. We need shoulder extension to do dips and other fundamental exercises, however most of us just compensate for our shortcomings and leave ourselves prone to injury. Doing this stretch will help breathe some new life into your shoulders.

Use caution and common sense when stretching deep, remember to take your time to watch the video. Start slow and work yourself deeper into the stretch over time. Breathe slowly and deeply through the nose. If you are holding your breath, then you’re probably going too far. Back off until you can breathe deeply and slowly resume.  If it hurts or feels “sketchy” or you go numb, then stop.  Take it slow on this stretch, I have seen people get injured here because their ligaments and tendons were not ready for it.  Ease in to it slowly and don’t try to support your full bodyweight unless you have some previous experience with this stretch.

German Hang. Day 4 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.

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Day 3 – Supine Twist

Posted on April 3, 2016 | Leave a comment

I love this stretch.  It feels so good after a heavy lifting day.  Take your time setting yourself up comfortably for this twist.  If you’re really tight watch the variation at the end to modify this.  Also the weights are always optional so don’t feel like you have to go nuts.  You’re not going to win stretching all in one day.  Just take it easy and find your edge.

Supine Twist. Day 3 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.

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Day 2 – The T Spine Stretch

Posted on April 2, 2016 | Leave a comment

Today we focus on the Thoracic Spine and the Shoulders.  This stretch will help your overhead position as well as your pull-ups and ring work.  Most people are tight in the shoulders and thoracic spine from sitting all day and looking at their phones. This stretch will undue some of that bad posture. I prefer doing this with a medball under my back which I show at the end, but if you’re not there yet, use the foam roller.  Go wider with your hands at first and gradually work them closer together.

T-Spine Stretch. Day 2 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.

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Day 1 of the Stretch Fucking Harder Challenge.

Posted on April 1, 2016 | Leave a comment

It’s April 1st, but don’t be a fool! You need to stretch.  Take the challenge with me and do a little stretching every day.

Here is all you have to do to take 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.

The first stretch is an easy one and you will be glad you did it. If you have been lifting weight it is going to take its toll on your spine. Decompress your spine and give your hamstrings a gentle stretch with this weighted GHD hang. You will feel like a new man.

Weighted GHD Hang. Day 1 of 30 from Force Distance Time on Vimeo.

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30-Day Stretch Fucking Harder Challenge.

Posted on April 1, 2016 | Leave a comment

Stretching. static1.squarespaceWe all know we should do it, yet most of us don’t do it.  Then we all have the excuse, “I’m not flexible enough to go to yoga.”  Bitch please!  Maybe you like to use the “I don’t know how to stretch” excuse.  Perhaps you are just totally defeated and think, “I will never be flexible.”  Cut that shit out!  You’re better than that.

This month I’m doing a 30-day stretching challenge.  It’s as much for me as it is for you. I know how to stretch because I taught yoga for over 10 years but I still find it hard to make myself just sit there and stretch.  I decided I’m going to challenge myself (and all of you) to stretch deeply every day this month.  Flexibility loves company so please join me.

Here’s how it works.  Every day I’ll post a new stretch to my instagram account @coachpanda and I’ll post some videos here at forcedistancetime.com explaining them in further detail.  You can also go right to my vimeo page and watch the videos that will have more instructions.  For the super tight people there will be modifications and for the super supple there will be some challenging variations.

Use cautio162311n and common sense when stretching deep, remember to take your time to watch the video and read the instructions.  Start slow and work yourself deeper into the stretch over time.  Breathe slowly and deeply through the nose. If you are holding your breath, then you’re probably going too far.  Back off until you can breathe deeply and slowly resume.  Spend at least 2 minutes in each stretch on each side.  If you find it was easy, then stay there longer, or go deeper, or try a more challenging variation.  If it hurts or feels “sketchy” or you go numb, then stop.

Since it is a “challenge,” I want to introduce you to some stretch variations that you might not have seen and use some props you might not have used.  It’s going to be an adventure.  Join me!

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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