People who tried it, reported increased flexibility and a significant decrease in back pain. The routine included weight training sessions to increase the muscle strength in their legs and torso. A stretching program is very important for a fitness goal. Follow the stretches in sequence, holding each for at least 30 seconds, just enough to feel a comfortable stretch. If it starts to hurt, ease off. If pain persists with any one exercise, consult your physician.

Stretch No. 1: Areas stretched - chest, shoulders, torso.
Start with feet shoulder width apart and arms at the side. Bend knees and push your seat back. Place hands on your seat as shown, then pull shoulders back while squeezing elbows together.

Stretch No. 2: Areas stretch - hamstrings, glutes.
Attaining the body position for this particular stretch is apt to be the hardest part of your fitness program. Starting from stretch no. 1, lean forward by placing your hands on your knees, keeping your back in this swayback position and the knees slightly bent. Come forward far enough to fee a comfortable stretch in your hamstrings, the muscles at the back side of your legs, and hold the stretch.

Stretch No. 3: Area stretched - torso.
Stand upright. Reach straight up with your hands clasped overhead as you lift your shoulders. Keep the heels flat on the floor. Don't lean back. Reach up and hold.

Stretch No. 4: Repeat stretch no. 2.

Stretch No. 5: Areas stretched - right side of torso, right inner thigh.
Stand with feet shoulder width apart, knees locked, and feet flat on the floor. Shift your hips to the left. Place left hand on left hip, and reach up with your right hand. If you need more of a stretch, push shoulders horizontally to the right, and lift right shoulder slightly.

Stretch No. 6: Areas stretched - left side of torso, left inner thigh.
From stretch no. 5, shift hips to the right and switch your arms. Reach up with your left hand.

Stretch No. 7: Areas stretched - hamstrings and outer glutes.
Repeat stretch no. 2, but keep feet and knees together.

Stretch No. 8: Area stretched - inner thighs.
Start with legs as wide apart as you feel comfortable with, your feet parallel. Turn your right foot out and bend your right knee as far as necessary to feel the stretch in the left inner thigh. Support yourself with your hands if you want more of a stretch. If you stretch lower, be sure that your knee is directly vertical over your heel.

Stretch No. 9: This stretch is the opposite of stretch no. 8. Turn your left foot out and bend your left knee.

Stretch No. 10: Areas stretched - inner thighs, hamstrings.
Sit on the floor with your legs stretched out as wide as possible to each side, toes pointed up. Place your hands behind you, and push your chest up while pulling the shoulders back. You may need to adjust your hand position closer to your body, or farther away, depending on whether you need more or less of a stretch.

Stretch No. 11: Areas stretched - right hamstring, left inner thigh.
Sitting on the floor, as you were with stretch no. 10, bring your left hand around and place it on the floor inside of your right knee. Move your right hand to the left, just a few inches, so that you can push your chest up using this hand for support. Again lift the chest up and push it forward to feel the stretch.

Stretch No. 12: Areas stretched - left hamstring, right inner thigh.
Repeat stretch no. 11, but switch sides.

Stretch No. 13: Area stretched - inner thighs.
Sit on the floor and pull your heels in toward your seat by putting the soles of your feet together. Grab your ankles and lift the chest up, pulling shoulders back until you feel a comfortable stretch.

Stretch No. 14: Areas stretched - calves, hamstrings, glutes.
Sit with your legs straight out in front of you, feet and knees together. Bend knees slightly. Flex the feet back and grab your toes. If you need more of a stretch, lift the chest up, tilting the pelvis back. A very flexible person may need to straighten his legs more. A heavy person may need to widen his/her feet and knees if uncomfortable through the midsection.

Stretch No. 15: Area stretched - right glutes.
From stretch no. 14, raise your right foot and place it outside the left knee. Hook your right knee with your left elbow. Grab your left wrist with your right hand. Lift the chest up, tilting the pelvis out until you feel the right glute muscle stretching. Hold.

Stretch No. 16: Area stretched - left glute.
Repeat stretch no. 15, but switch sides. Raise your left foot and place it outside your right knee. Be sure to hook your left knee with your right elbow.

Stretch No. 17: Area stretched - right thigh.
Stand upright with your left hand on a wall or other object for balance. Reach back and grab your right foot with your right hand. Don't be concerned about pulling your right heel into your seat. With knees close together, remain upright. Move your knee straight back to stretch the thigh. If you need a bit more stretch, add a slight movement forward with your hips.

Stretch No. 18: Area stretched - left thigh.
Repeat stretch no. 17, but reach back and grab your left foot with your left hand.

The Weight Training Exercises

This is the weight training program used in conjunction with the stretching guide. Begin with one set of each exercise. 15 reps. After about a month you should have worked up to performing 3 sets of each exercise. When choosing a starting weight always go light and work your way up slowly. Note we are supporting the spine for each exercise and applying no downward pressure.

Exercise

Abdominal Crunch
Abdominal Machine
Leg Press
Leg Extension
Seated Leg Curl
Seated Calf Raise
Rowing Machine
Chest Press Machine
Seated Dumbbell Lateral Raise
Seated Dumbbell Biceps Curl
Seated Triceps Extension Machine