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BackSmart Fitness Plan Stretches

This is from the book The BackSmart Fitness Plan by Adam Weiss. Here are my twelve daily stretches that I do:

  1. Arm circles - Small circles gradually building to wider circles and reaching upward as high as possible. Rise up on toes each time you make a circle. 2-4 sets of 20-30 circles.
  2. Wrist and elbow circles - Start by flexing and relaxing your fingers and shaking out your hands. Slowly and then vigorously, move your wrists clockwise in small circles with fingers flexed upward. 2-4 sets of 20-30 reps in each direction. Do this also with your elbows with same reps.
  3. Neck circles - Drop your chin to your chest, sloly move your head in small circles to the right, gradually building to larger circles. 2-4 sets of 10-20 circles in each direction.
  4. Shoulder shrugs - Raise your shoulders toward your ears for first few reps. Gradually rotate your shoulders backwards at the top of the movement and then down. 2-4 sets of 10-20 reps.
  5. The sail - Visualize yourself as a sail catching the wind with your chest, holding steady, lengthen your arms and slowly relax your back muscles. (a) Sit on the floor with your left leg stetched out in front, foot flexed, toes pointing up. Bend your right leg so that your right foot is touching the inside of your left thigh. (b) Sit tall, shoulders relaxed and squared. Hold in stomach as you breathe in and out deeply. (c) Slowly press your right knee toward the floor; you should feel a stretch on the right side of your body. (d) Extend your left arm and slide your hand along your left leg until you reach your foot. (e) With your left hand, hold your toes in a pulled back position, feeling the stretch throughout the entire back of your calf, hamstrings, buttocks and lower-back region. (f) hold this position for 5-60 seconds. (g) repeat with right leg.
  6. Swim stretch Start this stretch in the same position as the sail stretch. (a) Reach out with your left hand and grab your calf, ankle or foot. Turn your body so that your left shoulder points forward and your right shoulder points back. (b) Relax and place the left side of your face on your left shoulder (as if you are taking a breath in the freestyle stroke). (c) Reach back as far as you can with your right hand (visualize a relay runner waiting to accept the baton during a handoff). (d) Rotate your arm upward, reaching as high as possible, then slowly bring your arm forward toward your leg. Keep your arm close enough to your head to touch your right ear (you should feel the back and shoulder muscles stretch and release). (e) Try to touch the little toe on your left foot. (f) Pull your right arm back immediately, and start the stretch again. (g) Repeat stretch with your right left out in front and your left leg bent.
  7. Swan dive stretch This stretch is composed of two movements: (a) While sitting on the floor, place both legs out in front of your body, toes pointing up. Remember to sit up tall with shoulders squared, breathe deeply, and tighten your stomach muscles. (b) Reach forward with both hands over your feet, not down toward them. (c) Flex your toes back as you lean forward, feeling the stretch in the calves, hamstrings, buttocks and lower-back. (d) Hold this position for 5-10 seconds. (e) Slowly site up as you move you arms out and back behind you and shoulder level. (f) Place your hands behind you on the floor, with fingers pointing toward your back. (g) Slowly life your chest, dropping your head back just enough to feel the stretch in your chest and neck. (h) Raise up on your heels, so that your legs are off the floor. Keep your back straight. Hold this position for 5-10 seconds. Slowly lower yourself to a sitting position and the repeat.
  8. Side-kick stretch ...
  9. Piriformis stretch ...
  10. Standing quad pose ...
  11. Toes over head Start by lying on your back, with your arms resting by your sides and your legs stretched out and relaxed. Keep you lower back flat onthe floor. Raise both feet toward the ceiling, lifting your buttocks and lower back off the floor, and moving your feet toward your head. Slowly lower your feet to the ground past your head. Hold this position for 5 seconds, concentrating on deep breathing and relaxing muscles.
  12. Standing back stretch (with a chair) Stand to the side of the chair and place your left foot on the chair. Slowly bend your upper body forward, dropping your hands toward your right foot. Complete a series of repitions with your left leg on the chair, and then repeat with the right leg on the chair. Don't bounce as your perform this exercize, slowly and smoothly allow your body to go as far as it can naturally.

Note: This is primarily for personal reference. If you are intent on doing these stretches, get Dr. Weiss' book so you can do them right without injurying yourself.

Initial Workout plan

  1. Daily Dozen Stretches: 5-7 times per week
  2. Hundreds: 2 sets of 25-50 reps
  3. Corkscrews, Scissors, Double Leg Stretches: 2 sets of 10-25 reps
  4. (Abs) Crunches - hands on knees, Reverse Crunches: 2 sets of 10-25 reps
  5. Walk 1-2 miles/day