#stretchfuckingharder

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Shoulder mobility workshops coming your way. Link in bio. #windmills #throwyourhandsintheair #mobility #stretchfuckingharder #ballfuckingharder #workfuckingharder

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I'm excited for my upcoming mobility workshops. Sign up now. Supplepanda.eventbrite.com #throwyourhandsintheair #rollingonthefloorlaughing #rotfl #workfuckingharder #stretchfuckingharder #ballfuckingharder

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Day 19 of 30. The psoas is a strong hip flexor that connects your lumbar spine to your femur. If you sit for a long time it gets short. If it gets short it creates back problems, breathing problems, hip problems, problems, problems and problems. You should #stretchfuckingharder often. How often? You only have to stretch your psoas on days that you sit down. If you don’t sit down, then you don’t have to bother stretching it that day. However, stretching isn’t enough you need to give it the occasional massage. If you can’t afford to pay someone to massage you once or twice per week, then get a @YogaTuneUp® Alpha ball and do this move regularly. I call it “The Impaler.” You’ll soon understand why. You find the spot that is 1/3 the distance from your hip bone to your navel. Place the ball there and lie down on top of it. Take the opposite knee and bring it up toward your shoulder. Breathe slowly and deeply. If you’ve been sitting for a long time and your hip flexors are tight, do not rush through this. Spend three to five minutes per side. Catch up on your social media or reading. Check in and check out by just standing up. You should feel taller after doing this and your lower back should feel some relief. The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some @YogaTuneUp® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along. #yogatuneup #mobility #therollmodel #stretching #flexibility #ytuballs #workfuckingharder #theimpaler

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I am really excited by how the #stretchfuckingharder challenge went last month.  So many people played along and posted pictures.  Even more people told me that they loved the stretches and did them and had their friends and clients doing them too.  Before I lose momentum, I am issuing another challenge: The #ballfuckingharder challenge. For the next 30 days I will be posting a new myofascial release/ball rolling technique each day. If you want to play along I recommend getting some @YogaTuneUp® balls (see the link in my bio) to roll on.  The large majority of the techniques I’m going to show will utilize the Classic, Alpha and Coregeous ytuballs but I will also show some techniques using other props as well.  The Yoga Tune Up® balls are soft, grippy, pliable and affordable.  Unlike lacrosse and tennis balls, ytuballs are designed for self massage and will greatly increase the effectiveness of the techniques. The rules for the Ball Fucking Harder Challenge are easy.  All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda).  Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation.  The challenge is even better when you share it with friends so tag your friends to play along. Day 1 of 30.  The Foot Schmear.  We are on our feet constantly and, if you are an athlete, you are running, jumping, kicking, squatting and generally applying high amounts of force through your feet.  Additionally, wearing shoes all days pretty much laminates your soft tissues into a tight mess.  The Foot Schmear will unglue your feet and make you feel refreshed and relaxed like a good foot massage.  As a bonus it will also improve your flexibility. Check in/Check out: Bend down and try to touch your toes with straight legs.  Notice how far you get and notice how tight your hamstrings feel.  You should feel looser in your hamstrings and be able to stretch farther after rolling your feet. The technique:  Place a Classic Yoga Tune Up® ball under the sole of your foot.  Step on it like you want to flatten it and then drag your foot slowly from side to side.  You want to imagine you are schmearing cold cream cheese on a bage

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Day 29 of 30. 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! See the full video at forcedistancetime.com 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. #workfuckingharder #mobility #yoga #stretching #flexibility #cobrapose #bhujangasana #backbend #sealstretch

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Day 28 of 30. 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 or olympic lifter, 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. See the full video at forcedistancetime.com 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. #mobility #yoga #flexibility #stretching #workfuckingharder #pancakestretch #straddle #overheadstraddle

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Day 27 of 30. 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 @mobilitywod 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. Watch the full video at forcedistancetime.com 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. #mobilty #yoga #stretching #flexibility #splits #frontsplit #sidesplit #chinesesplit

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If you need an example of how to #workfuckingharder follow this guy. #Repost @jayayenn with @repostapp. ・・・ All caught up! Today marks day 25 of @coachpanda's Stretch Fucking Harder challenge. While I skipped a few days I've always made them up, and it really makes for this huge combined effect that leaves you feeling awesome. Goal til the end of the month is to stay with the original daily plan. I AM still stretching, just kinda got away from the challenge but that's why it's a challenge right? No excuses! #stretchfuckingharder #WorkFuckingHarder #30daypandachallenge #supplepandas