Category: Health and Wellness

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.

We are finishing off 2016 with a bang! Several of the December Five are complicated multi joint moves involving twists, balance, and coordination. These should feel challenging, but not painful. Please use your best judgement as to your current fitness level, and modify moves as you need to. Shoot for one minute of each of these moves moving at your own pace.

1) Big Twist:

• Sit on your right hip, right hand on the floor, right leg bent, left foot on the ground.
• Part one: Press up onto your knee making a “banana” shape (side bend).
• Part two: Press up to straight knees (in a side bend, not a plank).
• Part three: Rotate and reach left arm under your right armpit. Slowly rotate back to your banana (don’t cheat and skip this part), then lower your hips back to the mat.
• 3-4 each side.
• Core strength, shoulder stabilization, coordination.

2) Open Leg Rocker:

• From seated, pull belly button to your spine and round your back (keeping shoulders down).
• Lift your feet, extend your legs and hold on to your ankles.
• Look at your belly button, exhale and roll to your shoulders, then back up to balance on your hips.
• Core strength, spine flexion, hamstring stretch.

3) Crow:

• Squat down and place your hands on the ground hip distance apart (step feet onto a block if you like).
• Engage your abdominals as you rest your shins on the backs of your upper arms.
• Lift one foot, then the other. Hold here for five breaths.
• Core strength, hip opener, and balance.

4) Warrior III/ Single Leg Dead Lift:

• Stand with knees and toes facing forward.
• Part one: lift your left leg, keeping hips level (flex left foot and aim your toes towards the ground).
• Part two: Holding weights, shift your weight onto your right foot, lifting your back leg as you lower your weights toward the ground. Stand back up.
• One minute each side.
• Standing balance, hip and hamstring flexibility, back strength.

5) Bow:

• On your tummy. Lift your belly button. Grab both feet and pull heels towards your hips.
• Either stay here, or lift your feet to the ceiling, making a “bow” shape.
• Quad, hip and shoulder stretch. Spine extension.

1) Half Roll Back w/ Twist:

• Sit at the front of your mat with knees bent. Hold on behind your legs.
• Exhale as you pull your belly button in and round your back (do not collapse your chest).
• Inhale as you open right arm to the side and twist to the right. Exhale as you come back to center.
• Now round your back and twist to the left.
• Strengthens obliques, hip and shoulder stabilization, spine stretch, chest stretch.

2) Leg Pull Front:

• From plank position (or hands and knees).
• Exhale as you lift right leg, knee straight. Inhale to lower.
• Switch sides keeping your hips level.
• Strengthens chest, shoulders, abs, back and legs.

3) Digging Trenches:

• Start on your tummy with arms and legs extended into a big “X”. Rest forearms on foam roller if you have one.
• Inhale as you press forearms down into the mat, or roller, and lift upper back and chest up off the ground.
• Exhale as you lower.
• Strengthens back extensors, improves shoulder stabilization.

Here Anne demonstrates this move using the foam roller. This exercise should not hurt your back! If it does, come down, make sure your belly button is pulled in, then try a smaller back extension.

 

4) Squat/ Side Kick:

• Stand with right side near a wall.
• Squat, and as you stand up stretch your right foot to touch the wall. Start slow, then pick up the pace as your fitness level allows.
• One minute, then switch sides.
• Strengthens back, legs, hips, improves balance.

 5) Eagle:

• Stand near a wall for balance.
• Sit into a low squat and stack right foot on top of left foot, or wrap you right foot behind your left knee if you can do this without pain.
• Wrap right arm over left, or twist arms and touch palms together if our shoulders allow for this.
• Hold one minute then switch sides.
• Stretches and strengthens hips and shoulders, improves balance.

Shoot for one minute of each of these moves every day this month.

1) Plank Rows:

• Start in a plank position holding 5-8 lb weights, with legs as wide as your mat (wider legs makes this easier).
• Exhale and pull right elbow towards the ceiling, lifting the weight off the ground. Inhale to slowly lower back down.
• Switch arms, lift left and lower left arm (shoulders and hips do not move, back stays flat, hips low).
• Back and shoulder stabilization and strength. Core strength.

2) King Arthur:

• Make a low, parallel lunge with your right foot in front, right knee over your ankle.
• Rest your left knee on the ground behind you.
• Hold one minute, then switch sides.
• Hip flexor, quad and psoas stretch.

Here’s another version more suitable for sensitive knees:

 

3) Tricep Dips:

• Seated (on the floor, or on the edge of a bench if you have one available).
• Hands behind you, fingers facing forward.
• Bend your elbows straight back behind you. Straighten your arms, keeping shoulders down away from your ears.
• Triceps strength. Arm, shoulder, hamstring, and core strength. Shoulder stabilization.

 

4) Burpies:

*This is a fairly complicated, multi joint exercise. If you suffer from hip, back, knee, or wrist issues please modify this move. You should not feel pain while doing this.

• Stand at the top of your mat. Squat down and place your hands on the floor.
• Step or jump back into a plank. Hold here, or throw in a push up if you are feeling saucy.
• Step or jump feet back up to the top of your mat.
• Keeping hips low, stand (or jump) up.
• Cardio interval. Core, hip, leg, shoulder, arm, and chest strength.

 5) Yoga Dancer:

• Standing balance. Hip and quad stretch.
• Stand (near a wall if needed) on your left foot and extend your left arm.
• Square your hips and shoulders to the front of the room.
• Grab the inside of your right foot with your right hand. Gently press your foot straight back behind you.
• Hold for one minute then switch sides.

  

 

 

 

 

Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.