The March Five

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 at least three times a week.

  • Boat
  • Single Leg Kick
  • Pilates Push Up
  • Crescent Lunge
  • Half Moon

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

Boat
Single Leg Kick
Pilates Push up
Crescent Lunge
Half Moon Pose

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

March Five Exercises for Strength, Balance and Mobility

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:

 22

2) Pilates Push Up:

mom Pilates push up 3.15

mom P. push up 3.15

 

3) Half Moon:

mom half moon 3.15

4) Boat:

mom boat 3.15

5) Single Leg Kick:

mom single leg kick 3.15

 

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.

The December Five Exercises

Holy cow can you believe it is December! Here are this month’s exercises. Last month we focused on maintaining parallel legs and a level, neutral pelvis during moves like the Leg pull and Warrior III. This month we work in a “turned out” or externally rotated hip/leg position for Warrior II, Side Angle and the elusive Crow.

Ah the crow. While technically considered an arm balance you will have much more success with this move if you view it as a core strength exercise.

The photos and basic descriptions below are meant to jog your memory of the moves you have done with me. Only execute the exercises (or variations of) that are suitable for you and your current fitness level. Click here for detailed descriptions of these moves and modifications.

Want to see these in person? Join one of Anne’s six weekly classes or contact her to schedule some one on one time.

 

1) Warrior II

Side lunge, arms outstretched, front knee over your ankle.

Anne Warrior II 12.14

 

2) Side Angle

From a side lunge, rest your front hand on your leg or a block and stretch your back arm up.

Anne side angle 12.14

3) Crow

Squat low, rest shins on upper arms, lift your feet.

Anne crow 12.14

4) Single Leg Kick

Kick left heel towards your hip, extend your leg. Switch legs alternating left and right kicks.

Anne single leg kick 1 12.14

5) Flight

Prone spine extension. Hold for five breaths.

Anne flight 12.14

 

Anne McCranie is the owner of Fluid Movement + Massage in Portland, Oregon. She offers personal training, small group classes and massage therapy out of her Sellwood studio. Anne encourages the combination of movement + massage to aid in pain relief, build strength, increase flexibility, and improve body awareness. Call her today for your complimentary consultation (503) 705-4762.