503-705-4762

Tag: chronic pain relief

Low Back Pain Relief Case Study – My Mom!

Do you suffer from low back pain?

Are you fearful of movements like bending or twisting?

How would it feel to reconnect with your body, build strength and mobility, eliminate your fear of movement, reduce your pain, and enjoy moving again?

Give me a call today to discuss what’s going on with your body, and how I can help.

(503) 705-4762

Here’s the story of Claire, my sweet mommy. She is in her 70’s, lives in Florida, her and her husband keep a year round garden (collards in the winter, in April she already had waist high tomato plants). She loves to putter around the yard. She exercises just about every day, rocking out to her 50’s cassette tapes in the spare bedroom, and walking along the river with her husband. She is active, vibrant, and loves being outside.

Look how cute she is!

Recently, she was suffering from back pain so bad that she was unable to do the things she loves. When I visited her this spring, and saw how stiff she was, I knew we had to do something right away.

We started with heat, massage, and abdominal breathing. Each day we did a few exercises, and/ or soft tissue work. As she started to feel better we added new moves, slowly working our way from tiny clamshells and bird dogs, to bridges, squats and plank variations. After two days she was feeling better, after two weeks she was pain free!

She was walking at her normal pace, and able to do her regular exercises (she was even able to get on her hands and knees to pull weeds!).

If this sounds like an experience you have had, or are having with your back, watch this video, and listen closely to my cueing.

Go slowly, do less than you think you can, breathe, rest, and be really sweet with yourself.

There is hope, even if you have been diagnosed with arthritis, or a disc issue. Whether you are trying to prevent surgery, or recovering from surgery, I am here for you.

If you’d like me to personally take you thru these exercises give me a call. (503) 705-4762

Together we will go through my trademarked R.O.S.S. protocol to safely get you out of pain, and get you moving again! There is a way out of chronic pain. Come with me to the land of relaxation, and making peace with your body.

From Claire:

I’m Claire, Anne’s Mom.

I have an area in my low back which gives me trouble about every 6 or 7 years when I do something stupid. I love to work in the yard and exercise. In early spring, there’s always a lot of yard work I want to tackle. In mid-February our weather was beautiful. I over-did it and ended up with some nasty low back pain. When Anne came for a visit in mid-April, my back was a little better, but I was still not able to exercise or do yardwork.

Anne massaged my back, applied heat, and showed me some exercises and stretches to help me. After a week and a half, I was much improved. A few days later I was just about pain free! In the last week I have been able to work in the yard 2 days with no problem. I’m continuing my back exercises, and plan to start back on my regular exercises soon.

Anne was a lifesaver. She knows her business and wants to help you.

Don’t stay in pain – give her a call!

Put A Spring In Your Step – Healthy, Pain Free Feet Workshop!

Do you suffer from foot pain, bunions, plantar fasciitis or hammer toes?

Would you like to spend an hour pampering your feet?

Click here to purchase the recording of this Healthy Feet Workshop!

We start with heat (either a foot soak or hot towels depending on what you have access to), then self massage and foot mobility work, then exercises to strengthen your arches and toes, and lastly stretches and flexibility work.

This workshop is suitable for all feet, whether you are currently experiencing pain, or not.

You will need a dish tub large enough to soak your feet, or two towels, a stretchy band, and a tennis ball, bouncy ball or small massage ball.

  • Who: YOU! (and your feet).
  • What: Foot pampering workshop.
  • When: Online, at your leisure.
  • Where: Watch the recording wherever you like!
  • Why: Your feet deserve some TLC.
  • How: click here to purchase the recording.
  • How much: FREE for Fit Club members, $20 for guests.

*You are purchasing a recording of our workshop that happened live on Zoom on March 12th, 2022. If you’d like to join our next live workshop, type your email address in the box over there to the right, under “Sign Up For The Monthly Newsletter”. You’ll be the first to know about upcoming events like this one!*

Foam Roller Magic!

Don’t worry we’re not sawing anyone in half, or pulling a rabbit out of a hat, or making a bird disappear. Although if you come to this workshop your pain could disappear!

Are you looking to soften tight muscles? Would you like to improve your hip and shoulder mobility? Do you spend hours a day seated in front of a computer or looking down at your phone?

Take yourself through this 60 minute workshop and you will address every major muscle group from your head to your feet! You’ll feel relaxed, energized, and stretched. The recording is available here, so that you can work through these moves at your own pace. Do the whole video all at once, or pick out one or two exercises to work on each day.

Learn the magic of the foam roller!

  • What: 60 minute foam roller workshop.
  • When: Watch the recording at your leisure!
  • How: Click here to purchase the workshop recording.
  • Why: Reduce tightness, improve mobility, strength, and balance.
  • How much: $20

We follow my trademarked R.O.S.S. method – release, organize, strengthen and stretch. To be most successful, you will need a 36 inch, round roller, and be able to easily get up and down from the floor.

This is not a sweaty “workout”, but a movement exploration. You may go at your own pace, and I offer variations, so you can chose the best level for you today.

  • We start with release work, warming up and loosening tight muscles, and facilitating your mind body connection. This is where we will spend the majority of our time today. Juicing up soft tissue, breathing, relaxing.
  • Next up – stabilization and organization to connect to your smaller muscles, and prep you for larger movements.
  • Our short strength program includes a handful of upper and lower body exercises. You learn your most efficient way to accomplish daily activities, like getting up out of a chair.
  • Lastly stretching, and mobilization to help you feel length from your head to your toes.

You will leave feeling relaxed, refreshed, and like you did just the right balance of mobility and strength.

Not sure if this workshop is right for you right now? Give me a call (503) 705-4762.

Click here to purchase this workshop recording today!

The First Rule of Fit Club is…

Tell everyone you know about Fit Club!

What is Fit Club?

  • A monthly subscription service that automates payments.
  • A library of 5 – 60 minute fitness and meditation videos.
  • Weekly fitness classes, personal training, massage therapy or coaching.

Who is Fit Club?

You! Once you are signed up you receive the bennies above, plus Fluid gear and access to our yearly programs like the September Challenge.

You may choose from one of three options: videos only, videos and classes, or videos and one-on-one training. Need fitness gear like a band or yoga mat? Call me and I will mail you one (or drop off on your porch if you are local).

Where is Fit Club?

Right now all of our classes are online via Zoom. In addition to Zoom, I am going to a few clients homes here in Sellwood for massage therapy and personal training. Contact me to discuss schedule and availability. My goal is to ensure your safety, while providing you with excellent value and service.

Why should I join Fit Club?

Do you need support from a lovely group of ladies? Do you need accountability from me? Do you suffer from chronic pain, or are you finding it more and more challenging to make time for self care? Welcome to the land of Fluid, where we focus on safe, effective strength and mobility training, myofascial release, and meditation.

How do I sign up?

  • Click here to sign up for videos. $24 per month. One new video is emailed to you each week.
  • Click here to sign up for monthly class subscriptions, starting at $64 per month.
  • Call me to schedule one on one training, massage therapy, or coaching, 503-705-4762.

Who do you know who would also benefit from this? Can you connect me with your special person?

Thanks, I appreciate you!

Anne

Client Case Study – Forty Pound Weight Loss, And No More Neck Pain!

I love it when a client’s simple, positive, changes lead to huge results!

Meet Bill. In the past year he has:

  • Eliminated his neck pain
  • Cleaned up his diet
  • Increased his strength
  • Lost 40 pounds!

 

In August 2016, Bill first came to see me for massage. He suffered from chronic neck pain, tightness, and limited range of motion. Sometimes the pain and tingling sensation would shoot down his arm, and into his head. His job requires him to be on the computer for most of his work day.

For exercise, he was running, and walking his dog, but not doing any strength work. I spent most of his first massage session working on his neck using myofascial release, cranio sacral, gentle manipulation, and passive stretching. I also showed him gentle release exercises he could do at home (nose circles, and puppet arms). I explained that if he did these exercises at home the results would be longer lasting. Guess what? He did his homework!

He felt less pain, and greater mobility immediately after his first massage, and we scheduled his next one for two weeks out. After his second massage we added a few new exercises. He was continuing to feel better, but still had some pain and tightness. We met for 6 sessions over a twelve week period and by the end of October he was feeling so much better we transitioned from massage to strength training sessions. We began a R.O.S.S. training plan, including release work, shoulder stabilization, upper and lower body strength exercises, and neck and shoulder flexibility work. We now had a catalogue of about 20 exercises, plus we went through the Five at the start of each month.

In March of 2017 he decided to clean up his diet. He rarely eats sweets or fried foods anymore, and he and his wife often prepare healthy meals at home together. He has not only lost weight, he has improved his body composition, gained strength, and eliminated his neck pain! Now (January 2018) we meet once a week for thirty minutes, go through that month’s exercises – this month we are working on hamstring flexibility – then he repeats his strength exercises twice that week on his own, in addition to running and walking his dog. Occasionally (maybe four times a year) his neck will flare up and he will opt for a massage in lieu of training.

I nicknamed him “one more” Bill because each week he does one more of each exercise than he did the week prior. So what is the key to Bill’s success? He meets with me consistently, does his homework, and sticks to a healthy diet (with the occasional treat). He is super motivated because he sees the results of his hard work!

 

What are your 2018 goals? How can I help you get there?

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She loves helping her clients reduce pain, increase mobility, and look and feel their best! Call her today to set up your complimentary consultation. (503) 705-4762.