core strength - Fluid Movement + Massage

July Five Exercises For Upper Body Strenth, Core Strength, Standing Balance, And Hip Flexibility

July 12, 2014July 12, 2014anne

The July Five are up! For detailed descriptions of these moves click here, or better yet come see me for a private session this week. I have a few times available Sunday July 20th, Friday the 25th and Tuesday the 29th. Interested in a class? Click here for Fluid’s full class schedule. Message me and I will hold a spot for you.

1) Criss Cross

2) Medicine Ball Push Up

3) Big Twist

4) Warrior III

5) Pigeon

Anne McCranie is a Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. She offers one on one training and group classes by appointment in her Sellwood studio. This post is meant to jog your memory about the exercises we have done as a team. Please see your health care professional prior to beginning a new exercise program.

Client Testimonial – Decreased Low Back Pain From Pilates And Yoga

October 23, 2013July 2, 2025Anne

Man I love to hear success stories! This week one of my clients told me how her regular Pilates and yoga practice has helped reduce her low back pain. She has suffered from chronic back pain that was always hovering around a 3-4 out of 10. For the past two years she has been doing Pilates and Yoga with me twice a week plus walking and stretching on her own. Her back pain in now almost nonexistent.

For a sample of Anne’s back stabilization exercise series click on this video (Please see your health care professional for specific medical advice).

Want to be pain free? Call Anne today to see how her customized movement + massage programs can help you!

(503) 705-4762

Anne McCranie is a Sellwood (Portland, Oregon) based massage therapist/ personal trainer. In her classes she incorporates Pilates and yoga exercises, strength work and myofascial release to keep her clients pain free.

Build Core Strength With Plank Rows

October 16, 2013July 2, 2025Anne

This exercise has caused the most moaning and groaning from my clients so far this month. Here Rick demonstrates one of the October Five – Plank rows.

Start in a plank with feet as wide as the mat (knees down if needed). Now lift one hand. Keep your plank position, nothing else moves.

This exercise works upper body, core, back, legs – everything! If you do not have access to dumbbells start in a plank and just lift one hand.

The January Five Exercises – Pilates And Yoga For Core Strength And Balance

January 23, 2013July 2, 2025Anne

Each month I give my clients five moves to work on that include strength, flexibility and standing balance. I suggest you spend five minutes each day working on these. Here are the January Five:

1) Hundreds:

Start lying on your back.
Engage abdominals and lift legs to tabletop position.
Round head and shoulders off the mat, arms extended by your side.
Inhale and exhale as you pulse arms up and down.
Relax your neck! Rest your head on the ground if your neck starts to overwork.

2) Leg Circles:

Bring your left leg up to tabletop or bent knee position (Maddie here is showing the more advanced straight leg version).
Inhale and exhale as you make a small circle with your leg, keeping hips still.
Ten times each direction then switch legs.
Relax your hip.

3) Down Dog:

From hands and knees, lift your hips towards the ceiling to come into and upside down “V”.
Bend your elbows and knees slightly, think of lifting your tail feathers up.
Eventually your arms and legs will be straight and hands and feet flat on the ground.

4) Triangle:

Stand with your right foot about three feet in front of your left, arms extended and legs straight.
Keeping both sides of your waist long, reach right arm out and rest your hand on your right leg.
Extend left arm to the ceiling and steer your belly button towards the opposite wall.
Hold for one minute then switch sides.

5) Seated Twist:

Sit up tall, bend your right knee and draw your right heel in towards you (Kate is demonstrating the more advanced version with her left leg tucked under her and arms wrapped behind her back).
Hug your right leg and twist towards your right knee, eventually looking over your right shoulder.
Hold one minute, and then switch sides.

Yoga Party Trick – The Crow – December Five Exercises

December 14, 2012June 24, 2025Anne

Ok we are starting right off this month with a very advanced move. Here Suzanne demonstrates the Crow Pose from yoga, one of your December Five.

Some of my clients are able to just pop right up into this one on their first try, others struggle with it for years. Once you’ve mastered the crow you to will be able to easily hold this position for minutes at a time – talk about the ultimate party trick!

So where to begin? Start with your wide squat or goddess pose.

Then slowly work your hips lower and walk your feet in closer to each other.

Once you can easily get your hands flat on the floor you can rest your shins on the back of your upper arms and think of lifting your hips up rather than muscling up with your arms. Let me know if I can assist you in perfecting your crow or other arm balances.