The Sepember Five Exercises

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 swimming) you could do every day.

  • Squat / Sidekick
  • Swimming
  • Plank Row
  • Corkscrew
  • Camel

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.

Squat Side Kick
Swimming
Plank Row
Corkscrew
Camel

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:

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Schedule a 1:1 with Anne

The September Five For Core Strength, Spine Extension, and Mobility

The September Five are here! Can you commit to doing these moves for one minute everyday this month?

These photos are meant to be used as a reminder of the work we have done together. Please use your best judgement when doing these at home and if any of these exercises cause you to be in pain stop, reorganize yourself, and modify your movement as needed.

Want to see these demonstrated in person? Call me to set up a one on one session or join one of Fluid’s weekly ongoing classes. Click the “View class schedule” button to the right to sign up for one of Fluid’s weekly Pilates, yoga, Tai Chi, or Strength and Cardio classes.

1) Mountain Climbers:

 Mountain climbers 8.15 (2)

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.

2) Side Plank:

 

side plank Maddie 9.15
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 for one minute, then switch sides.

3) Camel:

Camel 9.15
Ok my fitness model (above) is demonstrating the most advanced version of this pose. If you are not in your 20’s with a super flexible spine please start kneeling (pad your knees if needed). 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.

4) Corkscrew:

 Kathleen corkscrew 2 9.15

Kathleen corkscrew 9.15

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.

5) Roll Up:

 

Marnie roll up 2

 

 

Marnie roll up 4

 

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.

 

 

Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She offers these photos to jog your memory about moves we have done together as a team. Please see your medical professional before beginning a new exercise program.

Yoga “Camel” Pose – Back Strength And Flexibility

We took advantage of the end of summer weather this month with outdoor yoga! Here Betsy demonstrates one of our September Five – Camel Pose.

photo (19)

This is a lovely back bend that when executed correctly feels like a wonderful stretch for your back, neck, quads, abs, almost your entire body. I like to cue my clients with the “Fosbury Flop” image, or feeling as if you are clearing a high jump bar by lifting up and out through your chest (rather than hunkering down).

As with all of these exercises you should not feel pain in your back, neck or knees. If you do feel pain, modify this move so that you can hold this position and breathe.

 

Anne McCranie, owner of Fluid Movement + Massage in Sellwood (Portland, Oregon) is a licensed massage therapist and ACE certified personal trainer.  She loves to help her clients find pain relief by incorporating movement and massage into their self care program. Please see your health care professional for specific medical advice before beginning a new exercise program.