Fluid Movement + Massage

Portland Personal Training, Massage Therapy

503-705-4762

1644 S.E. Clatsop Street, Portland, Oregon 97202
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The Five

Each month I offer five exercises to improve your strength, balance, flexibility and mobility. Can you do one minute of each of this month's Five today? To see these in person join an ongoing class, or schedule a private session with me.

These photos and descriptions are meant to remind you of moves we have done together. Please see your medical professional prior to beginning a new exercise program.

The April Five 2018

April 5, 2018 By Anne

This month we add a new mobility exercise – Rolling to Standing! How easy is it for you to get up and down off the floor? Can you try rolling up to standing (or going from a standing position to rolling onto your back)? While we can use a variety of markers to gauge our […]

Filed Under: The Five Tagged With: mobility esercises, personal training for healthy aging, Pilates core strength and spine flexibility, spine mobility, Yoga standing balance poses

The March Five – Core Strength and Standing Balance

March 4, 2018 By Anne

Yoga Boat Pose

This month we combine yoga and Pilates exercises to strengthen your core, legs, chest and back, and improve your balance. Need more guidance than just these photos? Join an ongoing class and do these moves with us! Or contact Anne to schedule a one on one session.   Boat Pose     Single Leg Kick […]

Filed Under: The Five Tagged With: core strength, crescent lunge, Half moon yoga pose, Pilates push up, sellwood personal trainer, Single Leg Kick, Standing balance exercises, yoga boat pose

The December Five

December 1, 2017 By Anne

Each month Fluid Movement + Massage offers five exercises to build strength and increase flexibility. Want a personal demo for these moves? Join one of Fluid’s weekly classes or call Anne to schedule a one on one session. (503) 705-4762. The December Five are complicated multi-joint moves that require strength, balance, and coordination. These should […]

Filed Under: The Five

The November Five

November 7, 2017 By Anne

1) Half Roll Back w/ Twist: 2) Leg Pull Front: 3) Digging Trenches: 4) Reverse Warrior: 5) Eagle: These photos are meant to remind you of moves we have done together. None of this should hurt. If you feel pain doing any of these, stop immediately, and modify your movements so that you are not […]

Filed Under: The Five Tagged With: back extension, Eagle, Pilates exercises for core strength, reverse warrior, yoga standing balance exercises

The October Five For Spine Mobility, Core Strength, And Shoulder Stabilization

October 5, 2017 By Anne

Strengthen your core, and stretch your back, hips, and legs with the October five exercises.

Filed Under: The Five Tagged With: Pilates core strength exercises, Portland personal trainer, psoas stretch, spine mobility exercises, yoga dancer, Yoga for tight hip flexors

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R.O.S.S. is Anne’s original idea for corrective, injury free, pain free movement.

Warm your muscles and tune your brain into your body by starting with release work. Organize your small stabilizers (transverse abdominals, paraspinals). Strengthening large muscle groups boosts your metabolism, making your body more efficient. Stretching at the end of your session (not at the beginning) allows you to check in with your body yet again, and facilitates smooth, graceful, supple movement.

Read about Healthy Feet

Fluid Portland

  • Home
  • Personal Training
    • The Five
  • Weekly Classes
  • Massage
    • Cranio Sacral Therapy (CST)
    • Thai Massage
  • Pricing
  • About Anne McCranie
    • Contact Anne
  • Blog
  • R.O.S.S.™: Release, Organize, Strengthen, and Stretch

Trusted Product

Foam roller exercises for strength, balance, chronic pain relief

Foam Rollers: The Perfect Workout Support

I use foam rollers with my clients everyday, and have specifically chosen this closed cell blue foam roller for it’s durability, versatility and value. Not sure what to do with yours? Call me to set up a time to go through my “top ten” foam roller exercises.

Trusted Product

Correct Toes, healthy feet, bunions, hammer toes, plantar fasciitis

Correct Toes®: An Easy Solution to Foot Issues

Do you suffer from bunions, hammer toes, or plantar fasciitis. Correct Toes are for you! These soft, flexible toe separators are made made to be worn while active. Correct Toes encourage proper toe alignment, and help to strengthen your feet, reduce foot pain, and increase mobility.

Trusted Product

standing balance exercises, post surgery recovery, strength training over 50

BOSU: A Low-Tech, Cost-Effective Workout Tool

Improve your balance by incorporating a BOSU into your workouts! The unstable surface challenges your balance, while improving foot and ankle strength and mobility. Contact me to learn how to incorporate this versatile training tool into your core work, balance poses, and strength and cardio exercises.

© 2017 Fluid Movement + Massage LLC. All photos, text, and concepts are protected by U. S. and international copyright laws
and cannot be copied, reproduced, or distributed in anyway without written permission of Anne McCranie.
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