We are doing a bit of a leg focus this month. Below are photos of the moves, click here for a full description of the exercises.

Wide squats are one of my favorite exercises. I can remember my former ballet teacher Jojo telling us to do grand plies (the ballet version of this move) any chance we get. Brushing your teeth? Do some grand plies, waiting on the bus, plies. Why? This move strengthens your back, hips, legs, core, and works your balance. What a great exercise!

Anne wide legged squat riverside park 6.10

 

Reverse Warrior is harder than it looks. You start in a low lunge, then lift your front arm (without letting your knee roll in or sneak back – try to stay in your low lunge). Here Michelle demonstrates this move. Nice work lady!

Michelle Reverse Warrior 2 6.15 crop

 

Calf Raise is another sneaker. Looks easy, difficult to execute properly – that is lifting your ankles right over the middle part of your foot and coming down slowly without crashing down. Try ten of these standing on both feet, then try ten standing on one leg (start on your weaker or tighter leg). When that becomes easy you can graduate to the block, hold weights, or try closing your eyes.

Calf Raise 2 6.13

 

Roll Over. How many times have you heard me say “relax your neck”? Hopefully you hear me say that in your sleep. Why do I repeat this over and over? If we tighten our necks we are not working as efficiently as possible (if your neck and jaw are tight I’m betting your abs are doing nothing) and we are putting ourselves at a higher risk for injury. If you have not done this move with me please do not attempt it from a quick look at this photo, it’s another deceptively difficult move.

Anne roll over 2 5.13

 

Dessert Cactus is an excellent chest and arm stretch. This is a really good one to do if you have been spending a lot of time in front of the computer. Look how happy Kathleen is to be doing her cactus stretch!

Kathleen Desert cactus 6.15

 

Anne McCranie is a Portland (Sellwood) Oregon based Licensed Massage Therapist and Personal Trainer. She offers these photos to remind you of the moves we have done together. Please check with your medical professional before beginning a new exercise program.

To join one of Anne’s ongoing classes call her at (503) 705-4762.

 

R.O.S.S. strategy for efficient, pain free movement!

If you have seen me for a class or one on one training session you have no doubt heard me talk about my R.O.S.S. concept. A few years ago during yoga class I was explaining the order of operations I prefer when doing any kind of movement (yoga, Pilates, strength work, interval training etc…) and one of my ladies came up with the acronym – R.O. S. S., for Release, Organize Strengthen and then Stretch. Thanks Maureen!

Why R.O.S.S.? By working in this order, you strengthen and stretch efficiently, allowing for freedom of movement without pain or injury.

Want to be able to garden for four hours on Saturday without injuring your back, or play on the floor with your grand kids without being hobbled with knee pain the next day? Well listen up because I have a plan for you!

So what does R.O.S.S. mean exactly and how would you incorporate this concept into your workouts? In five to ten minutes you could easily go through one of two of each of these moves for a quick, well rounded program, say when you first wake up in the morning. For one of our sixty minute classes we may start with five minutes of release work, another five to ten of organization, the next forty minutes or so of strength work, then the last five stretching.

When training a client who is recovering from an injury we might flip that equation, doing primarily release and organization work, and less strength work, depending on what her body needs that day.

Release:

Often when we are injured or suffering from muscle tightness we think “oh I should stretch”. Yes that is true. I would add that you should stretch after doing all of the above. By starting with even a minute or two of release work you allow time for your muscles to get the message, “hey all you tight muscles can relax, we don’t need you just yet”. A lot of us suffer from chronically tight neck, shoulders and hips (or upper traps, pecs, hip flexors, quads and glutes to be more specific) especially if you spend a large portion of your day in front of a computer, or driving, or both. By spending a few minutes at the start of your workout allowing these muscles to relax you are training your body to work more efficiently.

Here is Baby Bear, an example of release work:

Anne baby bear 2 5.16

Anne baby bear 1 5.16

Anne baby bear 3 5.16

 

Organize:

Our next step is organization, or stabilization. Now we ask the small organization muscles (paraspinals – the muscles that run along your spine, the group of shoulder muscles that make up your rotator cuff, the smaller glute muscles – medius and minimus, and your obliques for example) to get on board. These helper muscles keep us injury free by kicking in a millisecond before your large prime movers. For example, as you reach down to lift a heavy box your pelvic floor and deep abdominals engage, then your legs, back, shoulders, and arms activate to lift the box.

Bird dog is a nice example of stabilization work:

Anne Bird Dog 6.10

This work is about only using the muscles you need to (again, efficiency) to do the task at hand. For example during bird dog can you use the least amount of effort to lift your arm? No tensing your upper traps, rounding your back, or holding your breath.

Strengthen:

Ok we released, we organized, now it’s time to strengthen. ACSM guidelines call for 2 -3 days a week of strength work, including exercises that train major muscle groups. As you are lifting weights or executing body weight exercises can you breathe, maintain proper form, and perform your movements in a controlled manner, and through a full range of motion? If not, stop and reorganize yourself. Depending on your strength goals, shoot 2-4 sets, with 8-15 reps of each exercise. My favorite anywhere strength workout is a quick warm up (brisk walking or stair climbing) followed by two to three rounds of one minute of each – Squats, Pushups (or Plank hold), Lunges, and Dips.

Rows, one of my favorite strength exercises:

Anne Rows beach 6.10

Anne rows beach 2. 6.10

 

Stretch:

Now we stretch! The manner of stretching I do with my clients (and myself) has changed quite a bit over the years. Instead of holding long static stretching (or God forbid – straining, holding your breath or trying to muscle through tightness) I try to find ease and gentle movement while stretching. That might look like gently lifting and lowering your leg during a passive spine hamstring stretch (see photo below).

When we force our muscles into an overstretched position our bodies believe we are in danger of muscle injury and work like crazy to protect the area by shortening it. If we stretch in a relaxed fashion, breathing and moving with curiosity rather than force our muscles naturally lengthen and relax. Doesn’t that sound less like torture?

Here is an example of a hamstring stretch done with ease, moving gently in and out of the stretch:

Maddie Leg Circles 1. Jan 2013

Maddie Leg Circles 2. Jan 2013

 

The R.O.S.S. method allows you to be mindful about your movements, and also helps you prevent injuries.

Have you ever gone to a yoga class thinking “This is going to be great, I’m gonna feel so good after all this stretching!” only to injure yourself by overstretching? Next time try applying my R.O.S.S. principles – get to class a little early and go through a few baby bears and bird dogs. As you are holding static poses check in with yourself to see that you are staying organized. Often yoga poses incorporate strength and flexibility. For example in triangle (see photo below) can you avoid hanging out in your joints by unlocking your knees and elbows. Can you provide support by engaging your core, leg, shoulder and back muscles? Can you find length in your body without overstretching?

 

Anne triangle 2.16

 

Want to learn more about Anne’s R.O.S.S. program, or how to work pain free and injury free? Contact Anne today for your complimentary consultation. (503) 705-4762

 

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She offers classes, and movement + massage sessions to help her clients reduce stress, and improve strength, flexibility and balance.

 

May Five Exercises

On May 21, 2016, in Fitness, by Anne

Have y’all been doing your five? Each month I give my clients five new exercises and encourage them to do one minute of the moves every day. Here are photos of this month’s Five to jog your memory.

Click here for a full description. Click here for Fluid’s spring class schedule.

Baby Bear:

Anne baby bear 5 5.16

Seal:

Terry Seal 1 5.16

Flight:

Terry Flight 5.16

Plank:

Anne. plank 5.13

Side Angle:

Anne-Side-Angle-May-2012

Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She offers private training as well as weekly classes. Looking to get moving? Contact her today for your complimentary consultation. (503) 705-4762

Fluid Movement + Massage, LLC

Anne McCranie | Personal Trainer/Licensed Massage Therapist | 1644 Southeast Clatsop Street, Portland, Oregon 97202 (Sellwood) | License #9460