Mobility prep
Spinal Twist PDF
A home exercise program for low back pain that loosens the spine and prepares it for posture work.
Best Exercises for Athletes Sample 2
Best Exercises for Athletes
Spinal-fitness exercises that support real performance.
A focused collection of PDF guides showing how to use spinal twist, sit-ups, pelvic tilts, neck flexion, and core stability work to build strength around a Correct Neutral Spine.
Posture-aware strength work Neck, core & low-back focus Youth through pro athletes
Built from spinal-fitness research by Dr. John S. Scherger to help athletes develop and keep the ideal S-shaped posture for speed, power, and durability.
What it is
A small library of “best” spinal-fitness patterns.
Instead of dozens of random exercises, these athlete PDFs focus on a short list of patterns that respect spinal mechanics: spinal twist, neck flexion, sit-ups over a fulcrum, pelvic tilts, and carefully chosen core stability work.
Each guide explains setup, posture checkpoints, and when to progress—so athletes can build strength and mobility without grinding through the spine or flattening healthy curves.
How to choose
Pick the guides that match your next step.
Some athletes need more mobility and curve awareness; others need clearer exercise choices in the weight room. Choose one or two PDFs that target your current gaps, then layer the rest in as your posture and strength improve.
Everything is built around the same language—Correct Neutral Spine—so the concepts carry across warm-ups, lifting, and sport-specific work.
Best Exercises for Athletes PDF guides
Use these digital guides to learn spinal-fitness based exercises, then plug them into warm-ups, strength sessions, and long-term athletic development.
Neck posture
Neck Strengthening Exercises PDF
Progressive neck flexion training to bring the head back over the pelvis and support the full S-curve.
$99.99
Core stability
Core Stability Exercises PDF
A practical roadmap for what to emphasize for spine support—and what to avoid when it creates shear.
$99.99
Performance
How to Improve Athlete Performance PDF
Explains how spinal curvature relates to speed, endurance, and usable strength—with tests and training concepts.
$99.99
Sit-up form
Ab Exercises for Bad Back PDF
A sit-up pattern built around leverage and posture to avoid flattening the lumbar curve.
$99.99
Pelvic tilt
Lower Back Strengthening Exercises PDF
Uses a Power Cushion or sleeping bag for pelvic tilt work that builds a stronger lumbar curve.
$99.99
How to use
A simple sequence that builds posture over time.
Keep reps low enough that every rep looks the same. Focus on posture quality first—then volume.
- Step 1 – Learn posture physics: Review compression vs. shear and what “good posture” changes mechanically.
- Step 2 – Prepare the spine: Use the Spinal Twist PDF as a gentle mobility and awareness warm-up.
- Step 3 – Train neck & trunk: Layer in the Neck Strengthening, Ab Exercises, and Lower Back PDFs.
- Step 4 – Choose better movements: Use the Core Stability and Athlete Performance PDFs to guide exercise selection.
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