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
