Health and Wellness - Fluid Movement + Massage

The September Five

September 26, 2016September 26, 2016anne

BACK

1) Mountain Climbers:

Start in a plank position.
Bring right knee in towards your chest, then step back to plank. Switch sides, bringing left knee in to chest and back to plank.
Move as fast as you can, comfortably and without pain for one minute. If your knees allow for this try jumping your legs in and out.
Cardio interval, core strength, chest strength.

2) Side Plank:

From hands and knees (or plank position), neutral spine.
Lift your left arm to the ceiling and rotate your shoulders and hips to face the left.
Hold here one minute, then switch sides.
Shoulder, back and abdominal strength.

3) Camel:

From kneeling (pad your knees if needed). Gently lift the top of your head and stack your shoulders over your hips over your knees. Bring hands to support your low back (as if you were putting them in your back pockets).
Reach your chest up to the ceiling as you extend up and back into a small back extension. Shoulders draw down your back, elbows gently draw together.
Back extension, chest stretch.

4) Corkscrew:

Lying on your back, legs together and extended towards the ceiling.
Exhale as you circle legs around in a clockwise direction.
Inhale, pause at 12 o’clock. Exhale and circle legs the other direction.
Hip stabilization, core strength, hamstring stretch.

5) Roll Up:

Lying on your back with knees bent, feet on the floor.
Exhale as you curl your chin towards your chest and slowly roll up to seated.
Inhale here, then exhale as you roll back down.
Spinal flexion, core strength.

September Five Exercises For Core, Leg, Arm and Back Strength

September 1, 2016July 3, 2025Anne

Ah the dreaded Mountain Climbers. Second only to Burpies (or maybe Medicine Ball Push Ups) for the amount of cursing that goes on during class or a training session when we do these. Never fear, I have an easy beginner version that does not involve jumping. If you have healthy knees please do try to do these as quickly as you can (moving without pain of course). Camel is one of my most/ least favorites, meaning it is very difficult for me and something I should be doing more of.

The photos below are meant to jog your memory about the exercises we have done together. Click here for detailed descriptions of these exercises. If you are new to this type of movement please join one of our ongoing classes or schedule a one on one session with me so we can go over these safely. As always our goal is to push ourselves just enough to feel challenged, but not enough to cause pain of injury.

September Five:

Mountain Climbers

Side Plank

Camel

Corkscrew

Roll up

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. Please see your medical professional prior to beginning a new exercise program.

The August Five

August 26, 2016July 3, 2025Anne

Each month Fluid Movement & Massage offers five exercises to build strength and increase flexibility.

This month our theme is length!

Practice lengthening the front, sides, and back of your spine using whatever image works for you – the golden thread, actively reaching your head away from your tail, or the three domes.

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.

Shoot for one minute of each of these today.

1) Lion Drinking:

From hands and knees, inhale as you slowly bend your elbows and reach the top of your head out, lowering your nose towards the ground.
Exhale to press back to your starting position (this is a smaller move than a push up).
Shoulder and hip stabilization, upper body strength.

2) Thread the Needle:

From hands and knees, inhale as you extend right arm out to the side.
Exhale and reach under your torso twisting and stretching your upper back. Switch sides.
Spinal twist, upper back stretch, hip stabilization.

3) Scissors:

On your back. Round head and shoulders off the mat and hold on behind your right leg, extend left leg out away from you (if your neck or hamstrings do not allow for this stick with the bent knee version shown below below, YOU SHOULD NOT FEEL NECK PAIN).
Inhale as you bring your left leg towards you and right leg away from you, exhale as you switch legs.
Active hamstring stretch, hip and shoulder stabilization, core strength.

4) Split Squat:

Stand at least two feet in front of a Swiss ball (have someone spot you if your balance is unsteady).
Rest your right foot on the ball behind you (you want a right angle at your front knee when you drop into your squat).
Keeping your spine long and belly pulled in, bend your front knee and allow the ball to roll back. Stand back up. One minute per side moving at your own pace.
Leg and back strength and flexibility. Balance training.

5) Tree:

Stand with feet together in Tadasana. Place your left foot on your right ankle (or inner thigh) and turn your left knee out to the side.
Hold for one minute, then switch sides.
Leg strength, hip flexibility, standing balance.

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.

September Movement Challenge

August 11, 2016July 3, 2025Anne

Do you (or does someone you love) suffer from chronic pain?

What if I told you there was a simple effective pain relief strategy that includes simple movements that you could do on your own in just minutes a day? Would you be willing to experiment with me for one month?

Now comes the hard part: the obstacles. “But I don’t have time” you say. Do you have five minutes a day? “I am traveling this month”. No problem, you can do these moves on the road. “I don’t have a gym membership”. No worries you don’t need a gym or any equipment to do these moves. “I don’t live in Portland”. No problem, You may do this challenge remotely, connecting with me via phone or skype when you have questions.

Who: You!
What: Simple, gentle exercises.
When: Challenge starts September 6th and runs through October 4th.
Where: Your home, office, my studio, in the woods, a hotel room… anywhere!
Why: To regain mobility and decrease pain.
How: Contact Anne to register. (503) 705-4762

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers one on one training, group classes, and massage therapy. Anne encourages her clients to utilize the combination of movement + massage to relieve chronic pain, gain strength and mobility, and improve the quality of their lives.

July Five Exercises For Upper Body Strength, Core Strength, And Hip Mobility

July 6, 2016July 3, 2025anne

Your July Five are here! The photos below are meant to jog your memory about moves we have done together. Click here for detailed instructions. See if you can do one minute of these every day this week.

This month I have extra special guest fitness models Kelsey, Ella and Josie. The weather has been so nice we headed down to the waterfront for these photos.

These girls like to do Pilates at home with their mamma. Look how good they are at the bear crawl!

Bear Crawl:

If you are older than seven this move may prove more difficult than it appears. Start on hands and knees, lift your knees off the ground and try moving forward, back and side to side.

Bird Dog:

Here’s mamma and Josie doing bird dog, our stabilization move.

The pedestrians and cyclists have become more interesting to Ella…

Medicine Ball Push Up:

And now the ladies demonstrate both a straight leg and a knees down version of the med ball push up.

Look at this sweet face!

Criss Cross:

This elbow to knee move works your obliques.

Pigeon:

I didn’t get a great shot of the ladies doing pigeon so here is Suzanne demonstrating this version, using a block to allow her hips to relax.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes and one on one personal training. Call her for your complimentary consultation. (503) 705-4762