Health and Wellness - Fluid Movement + Massage

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

The June Five Exercises For Leg Strength, Balance, Core Strength and Flexibility

June 8, 2016July 3, 2025Anne

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!

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.

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.

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!

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.