The April Five

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. Could you do these exercises for one minute each every day this week, and see if your strength and mobility improve?

  • Cat/Cow
  • Leg Pull (Back)
  • Warrior II
  • Side Raise
  • Rolling to Standing

This month we feature a fun mobility exercise – Rolling to Standing!

How easy is it for you to get up and down off the floor? While we can use a variety of markers to gauge our health (waist measurements, cardiovascular tests, and strength tests, for example) an often overlooked aspect of fitness and longevity is mobility. If you have trouble getting up off the floor, this move is for you!

Please use your best judgment as to how suitable these are for you right now.

Cat/ Cow
Leg Pull (Back)
yoga standing balance, leg strength
Warrior II
shoudler strength
Side Raise
mobility exercise, fall prevention, core strength
Rolling to Standing

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:

Join Fluid’s Fit Club

Join a class

Schedule a 1:1 with Anne

Client Case Study – Post Surgery Strength Training

Meet Doug. In 2015 he suffered a shoulder injury that left him with pain, and limited range of motion. A few months later he underwent a successful surgery to reattach a torn tendon. He then went to physical therapy, religiously did his exercises and has regained all of the lost mobility in his shoulder. He began meeting with me for movement + massage sessions in the fall or 2015. Over the past two years he has been lifting progressively heavier weights, and is now stronger than he was before his surgery.

He and his wife love to kayak. In fact right now they are in Mexico where they have done something active every day: lifting weights, yoga, Pilates, swimming, kayaking, hiking to waterfalls… Before he left for Mexico we talked about his desire to continue his workouts while on vacation, so that he wouldn’t lose the strength he has built over the past year. I offered my favorite body weight travel exercises (squats, lunges, push ups, dips) in case there was no traditional gym where they were staying. He concocted a plan to make his own weights using dowels, sandbags and a fishing scale to confirm the weight (did I mention he is a creative genius?). I wasn’t sure exactly what he was talking about until he sent me this photo.

Dougs homemade barbells 3.17

I present to you Doug’s homemade beach barbells! Maybe I will have him video a tutorial on how he created these once he is back in town.

 

Who do you know who is recovering from surgery? Could your person benefit from strength training with Anne?

Contact her to set up a consultation and discuss if you are a good fit (503) 705-4762.

Anne McCranie is a Portland based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups, using a combination of movement + massage to aid in pain relief, increase strength, and improve mobility.