503-705-4762

Category: Fitness

Arm, Shoulder and Hand Care This Thursday May 30th, 2013

Calling my guitar players, smart phone addicts, computer jockeys, knitters, cyclists…

Do you (or does someone you love) have a hobby or job where you work with your hands? Do you suffer from TMJ dysfunction, tennis elbow, tendonitis, carpal tunnel syndrome, headaches, arthritis, or, jaw, neck, or wrist pain?

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Join me this Thursday night and learn techniques to relieve tight and sore arm, hand, shoulder and neck muscles. These simple and quick exercises and stretches help alleviate the symptoms of repetitive stress injuries and prevent future injuries from occurring.

  • Who: You!
  • What: Strength, flexibility and awareness training based on principles of Pilates, Yoga, TaiChi, and undulation
  • When: Thursday May 30th 7:30 – 8:45 pm
  • Where: Sellwood Yoga, 7970B S.E. 13th ave Portland, Or 97202
  • Why: Pain free, neck, arms and hands

Preregister here. Please forward this post to anyone you think could use this work. Hope to see you there!

Click here to view Anne’s 90 second arm and hand exercise video.

Anne McCranie is a Portland Oregon based personal trainer and licensed massage therapist. With over 15 years in the fitness industry she draws from many disciplines to create strength and flexibility programs that help keep her and her clients pain free.

Call her for a free consultation today! (503) 705-4762

 

Three Tools For Healthy Feet

Are your feet ready for spring training? As we transition from winter to spring footwear the muscles and tendons in our feet and ankles are work differently. You train the rest of your body, why not pay specific attention to your feet? If you suffer from bunions, hammer toes, or plantar fasciitis this is especially important. Treat your feet to a little TLC and you will be pain free this summer.

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Here are the top three tools I use to keep my feet healthy and happy:

  1. Golf ball: Spend five minutes twice a week rolling our your feet and you will notice a difference immediately.
  2. Correct Toes: Wear these toe separators for thirty minutes a day to stretch and strengthen your feet.
  3. Theraband: Lay on your back, wrap a band around your foot and draw your name on the ceiling with your toes.

If you are in need of any of these tools let me know. I sell balls, bands, and Correct Toes and am happy to put together a foot care package and show you how to use all of these goodies.

Anne McCranie owner of Fluid Movement + Massage works with her clients one on one and in small groups using a combination of movement and massage to ease pain, build strength and relax tight muscles. The above information is intended to educate and inform. Please see your health care professional for specific medical advice. 

Call Anne today for a free consultation. (503) 705-4762

 

New TaiJi Fit Experience Starts Wednesday May 15th!

Come flow with us!

This Wednesday we begin a new weekly TaiJi Fit Experience. To see a short video of this click here.

Why am I calling this an “experience” rather than a class? There is nothing to learn, we are moving and grooving. The goal of this work is to get into a meditative state and flow like water. Rather than learn a scripted routine we play with aspects of traditional Tai Chi Chuan using fluid (get it? :)) wavelike movements.

  • Who: You and your Fluid family
  • What: Tai Chi inspired flow. Follow the leader style, no form to learn
  • When: Wednesday mornings (ongoing) 7:30 to 8 am
  • Where: Fluid World Headquarters 7916 S.E. 19th ave
  • Why: Improved strength and flexibility, improved balance and proprioception, reduced stress, better sleep, increased bone density, decreased joint pain…don’t take my word for it, check out this article for more info.

Call Anne to RSVP (503) 705-4762

 

Free TaiJi Fit Class Thursday May 9th 2013

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You may have heard me talk about the recent training I did with David-Dorian Ross. If I have seen your face in the past weeks you have experienced some of these moves as I have been starting off my classes and private training sessions with a few TaiJiFit bits.

My clients have been raving about this work. I have noticed how starting each session with a few minutes of flow allows my clients to quickly become centered, focused and relaxed.

Want to flow with us? Head on down to Pilates Bodies in Lake Oswego on Thursday May 9th from 6 – 7 pm for a free TaiJi Fit class with David-Dorian himself. This class will fill up so sign up here today to reserve your spot.

 

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A moving meditation, this work is a safe and effective way to build strength, ease joint pain, lose weight and lower your blood pressure.

What can TaiJiFit do for you? Join our Wednesday morning class in Sellwood and find out. Email or call me (503) 705-4762 Anne@FluidPortland.com to reserve your spot.

Click here for Fluid’s full class schedule.

 

Anne McCranie is a Portland Oregon based Licensed Massage Therapist and ACE certified personal trainer. She works with her clients one on one and in small groups using a combination of movement + massage to build strength, improve body awareness and reduce chronic pain. Contact her today to find out how her signature movement + massage program can help you look and feel your best!

April Five Exercises To STRETCH The Front Of Your Body

Here are The April Five!

See if you can go through one minute of each of these every day this week. Contact me if I can answer any questions for you. Who wants to volunteer to pose for a photo of one of these this week?

1) Crescent Lunge:

(Front knee bent, back knee straight)

  • From standing, step your left foot back into a lunge with your left heel off the ground.  Press into the ball of your back foot as you lift your left inner thigh towards the ceiling.  Right knee stays over your right ankle. Bend your right knee to a 45 degree angle if possible.
  • Lift arms up towards the ceiling and lift your chest to come into a small back bend.
  • Hold for one minute then switch sides.
  • Hip stretch, balance, leg and back strength.

2) Leg Pull Back:

(Reverse plank with leg lift)

  • From seated, lift hips up into a reverse plank with hands under your shoulders and fingers facing forward.
  • Exhale as you lift one leg; inhale as you lower your leg back to the ground.  Switch sides.
  • Shoulder stretch, core strength, hip stabilization.

3) Swan Dive:

(Roll down the front side of your body)

  • Start from a plank with knees down.
  • Slowly roll down through your spine onto your legs, pelvis, lower belly then lower ribs.
  • Press through your hands and lift your belly to come back up to a flat back position.
  • Keep abdominals turned on; think of getting longer instead of gripping with your glutes.
  • Strengthens spine extensors, arms, and tummy.

4) Double Leg Kick:

(Kick both heels to your bum, then extend arms, legs, back and chest)

  • On your tummy, hands behind your back, rest elbows on the ground.
  • Exhale as you kick both legs in, then inhale as you extend arms and legs and reach out through your chest.
  • Back extension, shoulder stretch.

 

5) Bow:

(Prone quad, hip flexor, ab stretch)

  • Lying on your tummy.  Grab your right foot with your right hand (or a strap) and pull your foot towards your hip.
  • Slowly start to lift your foot up to the ceiling.  Hold here for five breaths then switch sides.
  • Quad/ hip flexor stretch.