PDF Guides Spinal Fitness Sample 2
PDF Guides • Spinal Fitness
Improve, restore & maintain your ideal S-shape spinal posture.
Use our PDF guides below to learn exercises for maintaining an ideal spinal posture.
Spinal twist Neck flexion Pelvic tilt Correct sit-up Core stability Spinal curve & performance
Condensed from the research and writings of Dr. John S. Scherger and the training-room methods used with elite athletes.
Spinal fitness basics
Built from decades of performance + rehab work.
The downloadable guides are condensed from the extensive research and writings of the late Dr. John S. Scherger, focused on effective training methods and treatments for the lower back and spinal column.
The methods were refined with top experts across athletic training, sports medicine, and strength coaching—and later carried into NFL training rooms.
#SpinalFitness #SShapePosture #MechanicalAdvantage
Revolutionary research
A simple timeline that explains “why these guides exist.”
From mid-1980s field work to peer-reviewed validation, the core takeaway is consistent: athletes with a proper spinal curve have a biomechanical “mechanical advantage.”
- Mid-1980s: Dr. Scherger’s team observed season-long trauma, stiffness, loss of flexibility, and reduced endurance in pro football players—tracking it with flattening spinal curves.
- By 2000: He developed the Power Cushion and taught pelvic tilt + specialized sit-up sequences to restore and maintain curvature in the Patriots’ training room (later moving to the weight room).
- 2003: NSCA peer-reviewed and validated the concepts after rigorous mathematical analysis—tying curve mechanics to leverage, efficiency, and performance outcomes.
- Spread: The techniques were adopted beyond one team, including the Dallas Cowboys and New York Giants.
Pick your guide
Six PDF guides for maintaining ideal posture.
Each guide focuses on a specific exercise (or set of do/don’t guidelines) that supports restoring and maintaining spinal curves.
All guides at a glance
Download the PDF that matches your goal.
Choose one to start, or collect the full set for a complete spinal fitness library.
Pelvic Tilt (Lower Back)
Lower-back strengthening using Power Cushion or sleeping bag.
View/Download →Athlete Performance: Spinal Curve
How posture mechanics connect to performance output.
View/Download →Ready to build your Spinal Fitness library?
Use the PDF guides to learn the exercises for maintaining an ideal S-shape spinal posture.
Browse the PDF guides ↓Spinal fitness in the real world.
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