About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s tai chi twist) you could do every day.
Tai Chi Twist
Single Leg Deadlift
This month we focus on legs!
I suggest you hold a weight in each hand for single leg deadlift. This also works well with a band under your back foot, making this a “closed chain” exercise. Can you go through one minute of each of these right now?
These photos are meant to jog your memory about the exercises we have done together. Please use your best judgment as to how suitable these are for you right now.
These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.
If you’d like more detailed information on these exercises, click one of the links below:
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!
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.
The June five are up! Here Anne and her lovely fitness models demonstrate the moves. For a full description please click here.
These photos are meant to jog your memory. If you are new to this type of movement or recovering from an injury please use caution (especially with the roll over). Questions? Contact Anne to schedule a one on one session or pop in to one of her weekly classes by clicking the “schedule an appointment” or “view class schedule” buttons on the right ->