The March Five
Have y’all been doing your Five? Click here for full descriptions of these moves.
In need of personal guidance? Join us for an ongoing class, or call to schedule a one on one session with Anne (503) 705-4762.
1) Crescent Lunge:
2) Pilates Push Up:
3) Half Moon:
5) Single Leg Kick:
These photos are meant to jog your memory about the exercises we have done together. Please see your medical professional prior to starting a new exercise program.
Here are your May Five 2013 Exercises. Try for one minute of each of these every day this month.
May Five Exercises
1) Side Angle:
- Start in Warrior II (side lunge) with right knee bent, left leg straight.
- Rest your right arm on your right thigh, reach left arm to the ceiling.
- Hold for five breaths.
- Strengthens legs, stretches hips and shoulders.
- From hands and knees, step back into a plank.
- Make a straight line through your ear, shoulder, hip and knee (drop to your knees if you need to).
- Hold for one minute.
- Strengthens core, shoulders, back and legs.
- Start lying on your tummy with arms by your side. Lift your belly button and slide your shoulder blades down your back.
- Reach back through your fingers and toes. Lift your chest up into a small back extension.
- Hold for five breaths.
- Strengthens back extensors, abdominals, stretches shoulders.
4) Roll Over:
- On your back with legs in the air.
- Exhale as you press your legs up towards the ceiling. Inhale and hold here. Exhale as you slowly roll down.
- Relax your neck and reach through your fingers, keeping arms on the ground.
- Strengthens lower abdominals, stretches hamstrings.
- Sit up tall. Scoop your abdominals to round your low back. Lift your feet and hold on to your ankles.
- Slowly roll back onto your upper back, then roll back up to sitting. Now keep rolling and see if you can pause at the top and tap your feet together three times (seal noise is optional).
- Strengthens abdominals, increases spine flexibility, improves muscle control.
Hooray another success story!
This week one of my ladies was happy to report that she is feeling much stronger after only a few weeks of regular Pilates and yoga classes.
She told me:
I was put on bed rest for the last few months of my pregnancy. I felt weak and was only able to hold my new baby for a few minutes at a time without getting tired. Now I can hold him for hours at a time (he now weighs 20 pounds). I feel stronger and more in touch with my body.
This is a perfect example of how strengthening your core can positively affect your life.
Who cares how much time you spend working out if it does not improve your quality of life? More time with your family, sailing through your day pain free, now that’s something to work for!
Want to be a success story? Call Anne today (503) 705-4762 to learn how you can look and feel your best!
Anne McCranie is a Portland Oregon based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups using a combination of movement and massage to build muscular strength, improve flexibility and reduce chronic pain.
My foam roller order just arrived. Happy early Christmas to me! I have two up for grabs. If you are in need of a last minute Christmas present give me a call. I will even include a handy dandy workout program.
Don’t know what a foam roller is or what you would do with one? Check out this video of yours truly demonstrating Pilates stabilization exercises.
This is an excellent tool for strengthening your core and relieving low back pain. I can even show you some tricked out moves you can do standing on the roller – believe it!
Never tried Pilates before? Don’t know your roll up from your roll over? Join Anne tonight June 15th at 6:30 pm and see what Pilates is all about. Learn how to strengthen your core, improve your posture, and keep your back pain free.
This is a mat class based on Joe’s basic 25 exercises, performed either lying on the floor, sitting or standing. In this work you use your own body weight so no equipment necessary – however we often incorporate foam rollers, small balls and Swiss balls. Your first class is complimentary. Space is limited to five people.
Call Anne to reserve your spot 503-705-4762.