March Five Exercises

March 20, 2015July 2, 2025Anne

Each month Anne offers five exercises to build strength and increase flexibility. For a full description of the five click here.

Here are your March Five:

1) Crescent Lunge – hold for one minute per side.

2) Pilates Push Up – roll down to plank. Five push ups.

3) Half Moon – stand near a wall for this one if you need balance help. From a lunge tip forward so most of your weight is on your front leg. Hold for one minute.

4) Boat – pull your belly in, lift your feet and hold for one minute.

5) Single Leg Kick – alternate kicking left heel towards your hip, then right.

*this month my mom was here with me and agreed to pose for the five. How cute is she?

The February Five

Looking for some new moves? Strengthen and stretch your back, legs and core with these exercises. Try one minute of each of these every day this week.

1) Squat:

Stand in front of a chair.
Slowly bend your knees and sit back to lightly touch your hips the the chair.
Press into your heels to stand back up.
Strengthens back, legs, hips and core.

2) Teaser:

Start on your back with legs in tabletop (or feet on floor).
Inhale as you reach arms back by your ears.
Exhale as you circle arms down by your hips and roll up to seated.
Core strength, shoulder stabilization, spine flexion.

3) Saw:

Sit up tall with legs extended in front of you (sit on a block if needed).
Inhale and twist to the right, exhale and reach your left hand to the outside of your right foot.
Come back to center, then switch sides.
Spine flexion and rotation, shoulder stretch.

4) Cobra:

Lie on your tummy with your hands by your shoulders.
Lift your belly button and reach out through the top of your head.
Inhale and roll your shoulders down and back as you lift head and chest up.
Exhale as you slowly lower back down.
Strengthens back extensors, chest stretch.

5) Bridge:

Lie on your back and place your heels on the floor close to your hips.
Exhale and slowly peel your pelvis up off the ground.
Inhale at the top of your bridge. Exhale to slowly come back down.
Back strength and flexibility.

Healthy Feet Workshop Saturday February 7th 2015

January 8, 2015July 2, 2025Anne

Do you (or does someone you love) suffer from painful foot conditions like plantar fasciitis, bunions, hammer toes, or simply stiff, painful inflamed joints?

Join us for Fluid’s February Healthy Feet workshop!

Remember what it feels like to be pain free? You can have that feeling again. Learn about natural, non surgical solutions to foot pain, and strengthening exercises you can do at home in minutes a day. Healthy feet/ healthy shoe discussion, foot soak, short exercise program and soft tissue work = happy feet!

Who: You (and your friends who suffer from foot pain)
What: Discussion, foot soak, therapeutic exercises, and soft tissue work
When: Saturday February 7th, noon to 1:30 pm
Where: Fluid World Headquarters 1644 S.E. Clatsop Street, Portland, 97202
Why: To have happy, pain free feet!
Cost: $20 per person

If you have been to any of Anne’s past foot classes please do join us again. We will go through different exercises and stretches and you will learn something new! Anne will have goodies for sale including tennis balls, Correct Toes and salt scrub so that you can continue your foot care program at home.

This popular class will sell out so contact Anne today to reserve your spot (503) 705-4762.

The January Five

January 2, 2015July 2, 2025Anne

Here are your January Five Exercises! Why not kick off the new year with daily activity? Shoot for one minute of each of these every day. For a more detailed description of these moves click here.

Please consult your health care professional prior to beginning a new exercise program. These photos are meant to jog your memory of the exercises we have done together. If you have questions, or need one on one instruction join one of Anne’s ongoing classes (check the calendar here to the right –>) or contact her to schedule a private session (503) 705-4762.

1) Hundreds:

Pulse arms up and down like you are banging on a drum, inhale for 5, exhale for 5.

2) Leg Circles:

Inhale and exhale as you trace a small circle on the ceiling with your knee (or foot). Ten times each direction then switch legs.

3) Down Dog:

From hands and knees, press your hands flat and lift your hips towards the ceiling to come into and upside down “V”.

4) Triangle:

Stand with your right foot three feet in front of your left, arms and legs straight. Rest your right hand on your right leg. Extend left arm to the ceiling.

5) Seated Yoga Twist:

Hug your left leg and twist towards your left knee, looking over your left shoulder.

The December Five Exercises

December 1, 2014July 2, 2025Anne

Holy cow can you believe it is December! Here are this month’s exercises. Last month we focused on maintaining parallel legs and a level, neutral pelvis during moves like the Leg pull and Warrior III. This month we work in a “turned out” or externally rotated hip/leg position for Warrior II, Side Angle and the elusive Crow.

Ah the crow. While technically considered an arm balance you will have much more success with this move if you view it as a core strength exercise.

The photos and basic descriptions below are meant to jog your memory of the moves you have done with me. Only execute the exercises (or variations of) that are suitable for you and your current fitness level. Click here for detailed descriptions of these moves and modifications.

Want to see these in person? Join one of Anne’s six weekly classes or contact her to schedule some one on one time.

1) Warrior II

Side lunge, arms outstretched, front knee over your ankle.

2) Side Angle

From a side lunge, rest your front hand on your leg or a block and stretch your back arm up.

3) Crow

Squat low, rest shins on upper arms, lift your feet.

4) Single Leg Kick

Kick left heel towards your hip, extend your leg. Switch legs alternating left and right kicks.

5) Flight

Prone spine extension. Hold for five breaths.

Anne McCranie is the owner of Fluid Movement + Massage in Portland, Oregon. She offers personal training, small group classes and massage therapy out of her Sellwood studio. Anne encourages the combination of movement + massage to aid in pain relief, build strength, increase flexibility, and improve body awareness. Call her today for your complimentary consultation (503) 705-4762.

Author: Anne

March Five Exercises