Published: January 16, 2025
Get Off Your Back!: The Guide to the
Optimal Healthy Back
By Professor Phil Ross M.S. CPT
This system
is designed to both aid in the prevention of injury and strengthen a back
recovering from and injury. The movements have been used and approved several
of my clients who are noted orthopedic, spinal and neural surgeons.
Get Off You Back! I know that I may sound a little
“rough” and “tough love” like, but yes, most back pain can be worked through. I
have been Martial Arts and Fitness Instructor, as well as a High School
Wrestling Coach for over 40 years. I was a reasonably successful competitor for
well over 30 years as well – having placed and won in National Competitions in
Wrestling, Free Fighting (Martial Arts), Submission Fighting and Taekwondo
(Olympic Style).
Additionally
– I had my own back issues. At the age of 16, I was speared in a football game
and cracked L4 & L5. I played the rest of the game and wound up compressing
my vertebra. After the game, I had lain down in the e-z chair and fell asleep.
I woke a few hours later and I could not move my legs! I freaked out and my
parents rushed me to the hospital.
Subsequently
– I missed my whole junior year of high school sports. The doctors told me that
I’d “never play sports again”. After my initial depression, I got mad…and became
determined. I figured that if my bones weren’t strong enough, I’d make my
muscles stronger. I began seriously lifting weights, swimming and seeking out
stretching professionals. I worked like an animal for 6 months and qualified
for the Jr. Olympic Wrestling Championships in 1979 – I won a silver medal. So
much for never doing sports again.
Workout:
Stretching Section:
50 repetitions of ½ squats
5 Twists with
the Bo staff
Side to Side Twists
Lateral
Reach Backs
Bent Twists
Good Mornings
Cats
Cobras
Snakes – Side
to Side – Hips to Head, lateral movement
Downward Dog
– Walk hands forward and back
Superman
Stretch
Crucifix
Stretches
Both Legs together – Side to Side
Both Knees up (upper body raised) – Side
to Side
Crossing – One leg straight down and the
other to either side.
Bridges:
Level 1 – Lying Flat, Knees Bent (use a
tennis ball)
Level 2 – Lying Flat, Knees Bent &
Alternate Extending Legs
Level 3 – Seated, Straight Legged Bridge
The Pilates
Egg (20 Repetitions)
Crossing
Toe-touches, either side opposite hand up, palm facing ceiling
Ankle
Grabbers (standing cat)
Thigh Slides
– Lateral – opposite hand up
Door Jam
Stretch
Hip Rotations
– all 4 directions
Trunk
Twisters – all 4 directions
Straight
armed push-ups
Rope
stretches – 3
Straight back
Leg to 1 side (open)
Leg to other side (crossing)
Heaven &
Earth Stretch
Rolls:
Spine – full length
IT Band
Hamstrings
Lateral
Psoas (Inner Hip)
Strength Section:
Beginners:
Arm Bars
Side Press
Kettlebell
Good Mornings
Straight
Legged Dead Lifts
Hack
(suitcase) Squats
Suitcase
(single arm) Dead Lifts
Sumo Squats
Single leg
Crossing Dead Lifts
Low Windmills
Get-up Sit-up
Single
Pelvic Tilts
(Butt-ups)
Gelebart Abs
Intermediate:
Figure 8’s
Bridges:
Level 4 –
Level 5 – Table top Bridge
Level 6 – Bridge “Pops”
Lo – Mid
& High Halos
Swings
Single Hand
Swings
Hand to Hand
Swings
Crescent
Swings
Goblet Squats
Single Hand
(Racked) Lunges
Dual bell
Single Leg Dead Lifts
Deck Squats
Dragon Twists
Turkish
Get-ups
High
Windmills
High-Low
Windmills
Single Arm
Cleans
Dual Rack
& Hold
Kettlebell
Rows
Kettlebell
Push-ups
Additional Core Stability:
Planks
Planks – up
& back
Push-up
Planks
2 Arms
Shifting from 1 to the other arm
Lateral
Push-up Plank
Lateral
Push-up Plank – Raise arm and Leg
Stability
Ball Planks:
1)
Straight
Back & Forth
2)
Circular
Motion