Foam roller exercises for strength, balance, chronic pain relief

Foam Rollers: The Perfect Workout Support

What is a foam roller?

A closed cell foam tube that measures 36 inches long.

What can I do with my foam roller?

Foam Rollers are available from Anne McCraineLots of things! I love these so much I use them every day, in fact when my Pilates ladies arrive for class the first thing they do is grab their foam roller and lay on it.

Here are a few suggestions:

  • Release work
  • Stabilization exercises
  • Spine mobility exercises
  • Flexibility exercises
  • Core strength exercises (like the Pilates toe dip series)
  • Balance training (Lunges, Pushups, Roll ups)
  • Upper body strength training (like my favorite series of Chest press, Flye and Tricep extension)

Why do I need a foam roller?

I recommend foam rollers to everyone, from the casual exerciser to the elite athlete. If all you do is spend five minutes laying lengthwise on your roller at night you are off to a great start.

Benefits of using a roller:

Foam Rollers available from Fluid Portland

  • Release muscular tension
  • Increase body awareness
  • Build functional strength
  • Improve your balance
  • Increase your flexibility

Has someone you love just started working out? This is the perfect gift! Contact me about picking up one of these for yourself or you loved one. Better yet, schedule a session with me and learn my “top ten” foam roller exercises, including a handy spreadsheet to use as a reference guide.

Correct Toes, healthy feet, bunions, hammer toes, plantar fasciitis

Correct Toes®: An Easy Solution to Foot Issues

What are Correct Toes®?

Soft, flexible toe separators that encourage your toes to move back into their natural alignment. With progressive and consistent use while active and weight bearing, toes align and feet strengthen, restoring your foot’s original position and function. You can wear these during yoga, a hike, or while strength training.

Why Do I Need Correct Toes®?

Buy Correct Toes® from Anne McCraineDo you suffer from hammer toes, bunions or plantar fasciitis? Correct Toes® help the foot rehabilitate from the negative effects of conventionally shaped footwear.

Correct Toes benefits include:

  • Correct many common foot & leg problems
  • Increase athletic performance, decrease injuries
  • Improve strength & flexibility of toes & feet
  • Enhance balance and stability

What Makes Correct Toes® Unique:

  • Created by Portland sports podiatrist Dr. Ray McClanahan
  • Made of durable and flexible medical-grade silicone
  • Promotes balance and optimal foot and toe circulation
  • Can be used on bare feet, over toe socks, or in healthy footwear
  • Is a reasonably-priced alternative to orthotics or surgery
  • Designed to prevent or address many foot and toe problems

Would you like to try a simple, low tech solution for your foot issues? Let’s set up a fitting to see if these are right for you!

standing balance exercises, post surgery recovery, strength training over 50

BOSU: A Low-Tech, Cost-Effective Workout Tool

I often use BOSU balance trainers in personal training sessions, as well as Pilates and yoga classes. This is an excellent low-tech, and cost-effective workout tool.

working out with a BOSU

What is it?

A dome shaped fitness training device with a round side and a flat side, resembling half of a stability ball.

What exercises can I do on a BOSU?

An infinite number but here are my favorites:

  • Squats
  • Lunges
  • Push ups
  • Bicep curls
  • Standing yoga poses like Tree and Dancer
  • Pilates core exercises like Boat, and Half Roll Back
  • Plyometric (jumping) exercises like Side Squats and Burpies

Why use a BOSU:

  • Improve your balance
  • Strengthen your feet and ankles
  • Strengthen your core
  • Add difficulty to your strength exercises
  • Increase your movement options

This is a great addition to your home gym. Easily move it from room to room, even your kids can play on it! I often order these in bulk, or at a discount. If you are interested contact me and if I don’t have the color you like here I will put in an order for you.

My name is Cathy Murray and I have been taking Pilates classes from Anne at Fluid Movement for over two years. I have never enjoyed group exercise, but after hearing my good friend talk about how much she enjoyed the class, I decided to give it a try. I was immediately hooked on her classes. Even though the class was on a Wednesday night and I arrived exhausted from a full day of work and running around, I left feeling relaxed, rejuvenated and re-energized! I have that same feeling after every class. Before long, once a week wasn’t enough and I added the Saturday morning class to my schedule as well.

Anne’s compassion and knowledge make each class a joy to attend. She has an amazing array of exercises, focusing on release, mobility, strength and fitness. Every month has a new focus, so time at class never feels tedious. Of course, that would never happen anyway, because Anne creates an exercise community that feels like friends hanging out. I would go twice a week just because I have so much fun, but the classes also provide outstanding physical benefits for my 50+ year old body. I had total hip replacement this winter and since I was in good physical shape, thanks to Anne, going in to the surgery, I surprised my doctors with my quick recovery. I only needed 2 sessions of physical therapy and spent no time with a cane or walker!

Anne offers more than her fabulous Pilates classes. I have attended her foot health classes, participated in monthly somatic exercise challenges, that greatly reduced my arthritis pain; purchased her homemade lip-balms and lotions; and have had Thai Massages. I can attest to the high quality and value of these services.