503-705-4762

Category: Healthy Back, Neck & Feet

Client Testimonial – Pilates

One of my clients just emailed this to her friend and copied me. I’m blushing…

 

I COMPLETELY LOVE my Pilates instructor Anne. Her classes are awesome and really fun, despite being hard work. The back pain that led me to surgery a little over a year ago is just not part of my life anymore – and my recovering from the surgery would not have happened without Anne. I hear she’s also an awesome massage therapist šŸ˜‰

Ā Anne McCranie is a Portland, Oregon based massage therapist and personal trainer. She works with her clients one on one and in small groups using the combination of movement + massage to aid in pain relief. To learn five moves that strengthen and support your low back and keep you pain free contact Anne today 503-705-4762.

Pilates Digging Trenches for Back Strength

Looking for some new moves to add to your home program this week? Here Elie demonstrates one of your November Five, the Pilates exercise Digging Trenches.Try this move at home (with or without the foam roller) to strengthen your back, core and shoulders.

Zip up your abdominals, press your forearms down into the roller and lift your back and chest. Slowly lower back down.

 

 

Notice how she keeps her back long, and shoulders away from her ears? Try for one minute of this move several times this week.

Foam Rollers Have Arrived!

I ordered some more foam rollers and they arrived this week. Contact me if you would like one of your very own. I use mine daily to keep my back and core strong. You can also roll on it to alleviate tight muscles. My favorite low back stabilization program includes toe dips, bicycle legs, leg circles and dead bug. If you suffer from low back pain, this is one tool you definitely need in your toolbox.

Not sure what a foam roller is or what to do with it? Check out this video of yours truly demonstrating Pilates stabilization exercises.

Strengthen And Stretch Your Spine With This Seated Twist

Are you one of the 80% of Americans who have been affected by back pain? My clients often complain of either low back pain, or upper back pain between their shoulder blades (and sometimes both!) Looking for a drug free way to reduce your back pain? Incorporate yoga poses like this one into your daily routine.

Here Mandy demonstrates one of the October Five – Yoga Seated Twist (also known as Ardha Matsyendrasana or Half Lord of the Fishes Pose). Try this at home and remember to work at your own comfort level and breathe!

Sit up tall and extend your legs out in front of you. Bring your right foot flat on the ground and close to you, knee towards the ceiling (or cross right foot over left leg). Try tucking your left foot underneath you, if this causes knee pain keep your left leg straight.

Hug your right knee with your left arm, or try pressing your arm into the outside of your leg, and twist to the right. Press your right hand into the ground behind you and lift and lengthen your spine. Stay here for five breaths and then switch sides.

 

The August Five

FluidĀ MovementĀ & Massage offers five moves each month that incorporate yoga, Pilates, and strength exercises to help you build strength and increase your flexibility.

1) Lion Drinking

 

From hands and knees, inhale as you slowly bend your elbows to lower your nose towards the ground. Exhale to press back up (this is a smaller move than a push up, keep your back flat and shoulders wide.

2) Thread the Needle

From hands and knees, inhale as you extend right arm out to the side. Exhale and reach under your left arm, look to the left. Spine twist, hip stabilization.

3) Bridge

Lying on your back. Exhale as you press into your heels and curl your pelvis up towards the ceiling. Inhale here then exhale to slowly lower back down. Spine articulation.

4) 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. Inhale and drag your left leg towards you, exhale and switch legs. Active hamstring stretch, hip and shoulder stabilization.

5) Yoga Dancer

Stand on your left foot and extend your left arm to the ceiling (or hold on to a wall for balance).Ā  Hold your right foot with your right hand or a strap and gently pull your foot straight back behind you allowing your hip and quad to stretch.