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 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 Bell Janda Sit-ups

Pelvic Tilts (Butt-ups)

Gelebart Abs

Intermediate:

 Figure 8’s

Bridges:

        Level 4 – Bench Bridge

        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:

<!--[if !supportLists]-->1)   <!--[endif]-->Straight Back & Forth

<!--[if !supportLists]-->2)   <!--[endif]-->Circular Motion

This document is the sole property of Philip G. Ross III. Any use, reproduction or reference to this material is prohibited unless authorized by said own