PDF Guides Spinal Fitness

Are You Ready to Improve, Restore, and Maintain an Ideal S-Shape Spinal Posture?

Use our PDF guides below to learn exercises for maintaining an ideal spinal posture.

The Story Behind Our Exercise Guides

The downloadable guides are condensed from the extensive research and writings of the late Dr. John S. Scherger, who was dedicated to developing effective training methods and treatments for the lower back and spinal column. Starting in the mid-1980s, Dr. Scherger worked with a team of top experts:

• Jennifer Stone, ATC – 24 years, Athletic Trainer Director at the United States Olympic Center, Colorado Springs, Colorado.
• Bob Beeten, ATC – 26 years, Director of the United States Olympic Sports Medicine and Research Center.
• Dick Smith – Olympic Weightlifting Coach, York Barbell, York, Pennsylvania.
• Ron O'Neil, ATC – Director, New England Patriots Football Team; 26 years in the NFL.

Dr. Scherger and his team noticed that professional football players accumulated significant trauma over the course of a season, leading to increased stiffness, loss of flexibility, and reduced endurance. This trauma directly correlated with the flattening of the spinal curve, and players who maintained a more pronounced lower back curve performed better and were less prone to injury.

By 2000, Dr. Scherger had developed the Power Cushion, a specialized tool designed to enhance both segmental and global spinal posture. He introduced this to the New England Patriots’ training room, where he taught athletes a combination of a pelvic tilt exercise and a specialized sit-up designed to restore and maintain spinal curvature. After seeing tremendous success, the team moved the exercises into the weight room for strengthening and conditioning purposes. The techniques eventually spread to other NFL teams, including the Dallas Cowboys and New York Giants.

The Challenges of Professional Athletes

The reality for professional athletes, especially football players, is that they must combat accumulated trauma such as stenosis, pinched nerves, bulging discs, dislocated vertebrae, and loss of curvature. Addressing these issues while enhancing performance requires maintaining both segmental posture and global spinal curvature.

Dr. Scherger’s methods stood out for their focus on preventing and treating these issues. He demonstrated that players who preserved their lower back curves had a biomechanical advantage—greater power, better speed, and improved endurance.

Revolutionary Research

In 2003, the National Strength and Conditioning Association (NSCA) peer-reviewed Dr. Scherger’s findings. Only after rigorous mathematical validation were his methods accepted. His research revealed that athletes with the proper spinal curve possessed a superior "mechanical advantage" over those with a flat lower back. The key was comparing two musculoskeletal joint lever systems during movement, something that had not been scientifically analyzed before. Dr. Scherger’s innovative technology and concepts redefined spinal health for athletes.

He provided answers to critical questions: "Why did athletes with the proper lower back curve possess the greatest power? Why did they run faster, jump higher, and possess more endurance?" The answer lay in the leverage and efficiency offered by the curved spine.

Quotes from "Story of New England Patriots Secret Strength Training" by John Scherger, D.C.