Tag Archives: stretching

Day 6 – The Straddle Stretch

Posted on April 6, 2016 | Leave a comment

The straddle stretch is a classic move done by yogis, dancers, gymnasts and just about everyone.  There are lots of ways to do this stretch.  I prefer to use a band around my lower back attached to my feet.  The band helps give me a little more anterior pelvic tilt.  You will see in the first half of this video I modify the stretch by sitting up on some bumper plates. You must elevate your butt off the ground if you are really tight and cannot sit up straight.  If you don’t elevate your butt, you will merely be slouching instead of stretching which is pointless.  I like to use a little weight to help deepen the stretch.

Weighted Straddle Stretch. Day 6 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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