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Running on Monday. Double unders today. That means it's time to roll out the feet with a @yogatuneup ball. Sign up for one of my mobility workshops. Supplepanda.eventbrite.com. #ballfuckingharder #ytuballs #supplepandas #workfuckingharder #rotfl
Day 28 of 30. #calmyourpits The Subscapularis is a hidden gem of a muscle. It lives in the back of your armpit against the anterior surface of the scapula. Its job is to internally rotate your shoulder but in the process it gets really tight and restricts our movement. By massaging it we reclaim a lot of mobility in the shoulder, however it lives in a dark cave and does not want to be found. In order to get it, we either need a skilled friend or a long stick with a ball taped to the end of it. Take your wizard staff and trace the rib cage around to the back of the armpit. Let the arm drape towards the floor so you can allow the scapula to slide off the back and expose the anterior surface to the ball. With some gentle internal and external rotation of the shoulder you can locate the subscapularis as it contracts and relaxes against the pressure of the ball. Check in and check out with your overhead position and notice how much new range you have. The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® 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.
Day 27 of 30. The neck muscles get short and tight from bad posture and staring at our phones all day. Use the Neck Romancer to relieve the sternocleidomastoid (“SCM”) and platysma in the front of the neck. You will feel a few inches taller after doing this and undo some of the damage of text-neck. Turn your head to the right to make your left SCM protrude. Take a Yoga Tune Up® ball and place it on the left SCM near the sternum. Turn your head to the left and look down to let the SCM go slack. Take the slack out by spinning the YTU ball. Once you pin and spin all the slack out, look up and over your right shoulder. Keep moving the ball up the SCM all the way to the mastoid process behind the ear. Spend a couple of minutes on each side. Enjoy your new posture when you’re done. The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® 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.
The #ballfuckingharder challenge is going really well. Grab your balls and join in on the fun. #supplepandas #30daypandachallenge
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
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
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. 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.
Day 7 of 30. 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. Watch the full video at forcedistancetime.com to see the set up and some variations. 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. 📷💣: @mot_nagitsoc @clancygirlerin
