Craniosacral Therapy Provides Relief For Chronic Headaches and Migranes

August 28, 2015June 24, 2025Anne

Do you (or does someone you love) suffer from chronic headaches or migraines? Studies have shown that Craniosacral Therapy can help to reduce the intensity and severity chronic headaches and migraines.

What is Craniosacral Therapy?

This light-touch modality (the pressure used by therapist is less than the weight of a nickel) helps to release restrictions in the dural tube, the area surrounding your spinal cord, normalizing the cranio sacral system and allowing these structures to function at optimal levels.

Can I try a sample of this work?

Yes! I often finish each massage session with a few cranio “holds” as they are called. If you have noticed me cradle the base of your skull with my fingertips or hold one hand under the back of your head and one hand under your pelvis this is craniosacral (and if you have not noticed because you were floating away in a state of bliss then it worked!) My clients report deep relaxation, reduced stress, some people even report a “bobblehead” feeling after I loosen the tissues in their neck. I also offer sixty, seventy five and ninety minute sessions where we follow a ten step protocol to address all parts of the craniosacral system.

Not able to get in to see me right away? Here are a few self care tips for reducing headache pain at home:

Apply an ice pack wrapped in a pillowcase or thin towel to your forehead, temples, or the back of your neck.
Apply gentle, steady pressure to the painful area with your index finger or thumb. Maintain pressure for 10 to 15 seconds, then release.
Sit, or lie quietly in a low-lit room. Turn on soft music, close your eyes and imagine tension dripping away from your neck and shoulders.
Try the simple neck release we often do in Pilates and yoga class – lie on your back and gently and slowly roll your head side to side, then make small slow circles.

Anne McCranie is a Portland (Sellwood) based Personal Trainer and Licensed Massage Therapist. She offers movement and massage packages for optimal health. To book your next appointment call her today at (503) 705-4762, or click the “schedule and appointment” button to the right ->

Lemon Basil Hummus

August 7, 2015July 3, 2025Anne

Looking for something to do with your zucchini harvest? How bout slicing your squash and topping it with this fresh lemony hummus? I love this recipe for it’s simplicity and easy preparation. Most of the ingredients you likely have in your fridge, pantry or garden. Tahini (sesame seed paste) can be found at most grocery stores. It’s savory, nutty flavor rounds out the spicy garlic, fresh acidic lemon and sweet basil.

This high protein, high fiber snack has been shown to aid in weight loss, and reduce cholesterol. Garbanzos (also called chick peas) are a nutritional powerhouse providing iron, calcium, folate and loads of other vitamins, minerals and amino acids plus a healthy dose of fiber.

So easy to make, this would be a good project to tackle with the kids. You basically just dump everything into a food processor (or chop the garlic and basil by hand and then mash everything together with a potato masher). My philosophy is the more garlic the better so I used 4 large cloves per one can of beans. You can adjust this amount to suit your taste.

Try it and let me know what you think in the comments below…

Lemon Basil Hummus

Ingredients

1 lemon
3-4 cloves of garlic
1 Tablespoon of olive oil
1 handful fresh basil leaves
1 15.5 oz. can of Garbanzo beans, rinsed and drained
1-2 Tablespoons of tahini (I found the tahini sauce pictured above at Trader Joe’s)
1 teaspoon salt

Directions

Zest about half of the lemon, peeling off just the yellow rind, not the white pithy part. Slice the fruit and squeeze the lemon juice into the bowl of a food processor. Add the zest to the bowl as well.
Add garlic cloves to the lemon juice, pour in olive oil and process until the garlic is minced.
Add the fresh basil leaves, garbanzo beans, tahini and salt and blend until smooth

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

August Five Exercises For Leg Strength and Spine Flexibility

August 2, 2015July 3, 2025Anne

The August Five are up! Can you spend one minute doing each of these exercises today? Below you will find photos of the moves. Click here for more detailed descriptions.

Want to experience these in person? Click the “schedule an appointment” box to the right to for a private session with Anne, or the “view class schedule” button to sign up for one of this week’s classes. Next class on the schedule is Monday 5:30 Vinyasa yoga. Also this week, two Wednesday Pilates classes, Thursday morning Restorative yoga, Thursday night Energy Flow, Friday F.I.T. and Saturday morning Pilates.

The August Five

1) Lion Drinking

2) Thread the Needle

3) Scissors

4) Split Squat

5) Tree

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers these photos to jog your memory. Please see your medical professional before beginning a new exercise program.

July Five Exercises 2015

July 4, 2015July 3, 2025Anne

1) Bird Dog:

2) Criss Cross:

3) Medicine Ball Push Up:

4) Bear Crawl:

5) Pigeon:

The above photos tease this month’s five. For a full description of the moves and more photos click here. These are meant to jog your memory of exercises we have done together, please see your health care professional before beginning a new exercise program.

Celebrate Summer Solstice With Anne This Sunday June 21st – Yoga Basics 9:15 am

June 20, 2015July 3, 2025Anne

The first ever International Day of Yoga is this Sunday June 21st, which also happens to be the official start of summer (yay!). Roll out your mat with me this Sunday morning. This gentle, basic yoga class is suitable for all levels. Please go to Sellwood Yoga’s online scheduler to preregister.

Who: You and your yoga minded friends.

What: Yoga basics – a 75 minute yoga class that incorporates gentle movement, standing balance, flexibility and breath work.

When: 9:15 am, Sunday June 21st.

Where: Sellwood Yoga – 7970 S.E. 13th Ave, Portland, Or.

Why: To celebrate the sun! And start your summer off right.

Hope to see you then!

Anne McCranie is a Portland (Sellwood) Oregon based personal trainer, Pilates and yoga instructor, and Licensed Massage Therapist. She offers weekly classes, as well as private personal training and massage therapy sessions, often combining elements of movement + massage to best meet her clients needs. Questions about this class or other classes on the schedule? Call her (503) 705-4762.