503-705-4762

Category: The Five

June Five Exercises – Rolling

Leave a comment

This month we’re rolling on the floor!

June Five:

  • Bridge
  • Rolling
  • Lunge
  • Halo
  • Chest Fly

Have you watched a child fall? They crumple to the ground like a wet rag. When we (adults) fall, we brace for impact, often landing on a kneecap or wrist. Owweee!

The more we practice rolling, falling, crumpling, and softening the better we get at it. This month were starting on the floor, rolling on our backs like flipped over turtles.

I encourage you to play with different ways to soften your spine, hips and shoulders. If you trip and fall, your body will revert to what you’ve practiced, tuck and roll rather than crash and smash.

Want to practice rolling with us?

Come to Wednesday 6 pm Pilates on zoom.

I’m Anne McCranie, a Vancouver, Washington based Personal Trainer and Licensed Massage Therapist.

This video is meant to remind you of the work we’ve done together. This is not an exercise prescription. Please listen to your body and only do what feels really good for your body today. See your medical professional prior to beginning a new exercise program.

May Five exercises for spine mobility, core strength and balance

Here are your May Five Exercises:

  • Thread needle
  • Bird dog
  • Single leg dead lift
  • Shrug
  • Child’s pose / side bend

What are “The Five”? Exercises I offer each month that follow my trademarked R.O.S.S. protocol.

Who are these for? You! These exercises are suitable for seasoned exercisers, and those just starting out, or returning to exercise.

Why do The Five? To feel good in your body!

How do I do them? Follow this three-minute video.

Your options include:

Starting your day with the Five, get moving by doing one minute of each exercises right after you get out of bed.

Use them as a warmup before beginning a longer strength session.

The Five can be your strength session for the day. Spend 2-3 minutes doing your warmup – Thread the needle and Bird dog, then do 3 sets of 10 reps of the strength exercises – Single leg deadlift and Shrug, then spend a minute stretching in Child’s pose. In less than 20 minutes you will have completed a simple, easy to follow, strength and mobility session.

Want help with these?

Come to Pilates this Wednesday at 6 pm on Zoom!

Or reach out to me to schedule a one on one. Meet with me Thursday May 28th at 5 pm, or Friday May 29th at noon on Zoom!

Anne McCranie is a Vancouver, Washington based Licensed Massage Therapist and Personal Trainer. She offers these exercises to encourage you to get moving. Please listen to your body, and do what is right for you right now. See your medical professional prior to beginning a new exercise program.

The February Five Exercises for hip mobility and low back pain relief

Pelvic clock:

Slowly and gently roll your pelvis around in a circle. 5 each direction. I’m not kidding, make these as slow and gentle as possible. Take the amount of effort you start with and cut it in half. This should feel like you’re a baby being rocked.

Swimming:

Lift opposite arm and leg. Engage your core, lengthen your neck, slide your shoulder blades down and out to the sides of your ribcage. Think length over height.

Step up:

Hold on to something, lean forward, hinging at your hips, step up onto a block or bench. Reach back with your leg and lean forward to step back down.

Upright flye:

Hold light weights. Imagine a balloon in front of you getting bigger as you extend your elbows out to the side.

Fish pose:

Support your upper back with a block, (You may be most comfortable with a couch cushion or yoga bolster under your head as well). Take 5 deep breaths allowing your chest to relax.

Want to do these with us live? Join one of our weekly Zoom classes.

Anne McCranie is a Vancouver Washington based personal trainer and licensed massage therapist. These photos are meant to remind you of moves we have done together. This is not an exercise prescription. You are in charge of taking good care of you. Do not do anything that causes pain. Please see your medical professional prior to beginning a new movement program.

The July Five Exercises


Your July Five exercises:

  • Pelvic Clock
  • Bird Dog
  • Farmer’s Carry
  • Med Ball Push Up
  • Chest Stretch

Click here to watch the July Five video.

The order of these exercises is based on my trademarked R.O.S.S. protocol (Release, Organize, Strengthen and then Stretch) for pain free, economical movement.

Do this as a standalone strength and mobility workout by watching the video and following along with me or use this 9 minute series as a warmup prior to your next hike, bike, or swim.

To get the most out of these exercises please listen carefully to my cueing (especially while doing pelvic clock and bird dog).

I’m super excited to share this month’s farmer’s carry exercise with you!

I have some friends who are literal farmers and the husband recently told me a story about how he was proud of his wife. They were at a feed store and the employee thought the bag of feed they bought was too heavy for him to roll out to the truck using a hand cart. My friend’s bad ass, farm strong wife took one look at the 50lb bag, hoisted it over her shoulder and carried it out into the parking lot.


While you may not be working on a farm, or doing heavy manual labor this summer, let me ask you this – how much does your suitcase weigh? Or your dog? If they pack the box heavy at Costco, would you feel confident lifting it out of the cart and into your trunk?

Do you have the shoulder, back, core, and leg strength to pick up and carry a heavy thing?

Could your core stabilize you enough to carry a heavy thing in one hand only?

If the answer is no, join us for our Wednesday 6 pm Pilates class on Zoom. We’re combining traditional Pilates exercises with these shoulder and core strength moves.

 

None of these exercises should hurt. YOU are in charge of taking good care of you. If you feel pain, stop immediately. Please see your medical professional prior to beginning a new exercise program.