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Posture Correction Exercises PDF

How Can Exercises with the Power Cushion IMPROVE Your Posture & Strength?

You can do two fundamental exercises with the power cushion (or over a sleeping bag): 1. The Pelvic Tilt and 2. The Sit-Up.You might think you know how to do these simple exercises,BUT we have the SECRET to making these exercises EFFECTIVE! Download our FREE PDF Guides (see below)for our tips on how to implement these secrets into your exercise routine NOW!

The Pelvic Tilt

The real advantages of the Pelvic Tilt exercise with the Power Cushion are overcoming low back weakness due to off-center, misaligned, and abnormal spacing between vertebrae to achieve segmental alignment for strong hips and increased kick power and jump height. When performing the Pelvic Tilt on the Power Cushion, the abdominal and musculoskeletal complex joints are segmentally placed into an orthopedically correct position.

Download our FREE PDF Guide to help correct pathologies by reversing herniated discs, aligning vertebrae, opening up restricted nerve canals, and reducing pain while strengthening the core and making the individual or athlete less susceptible to injuries.


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ADDITIONAL NOTE: Leverage can be used in the pelvic tilt by placing weight on the pelvis (anterior superior iliac spines of the hips). This creates 3rd class lever arm shearing, as the direction of muscle pull tilts the pelvis when the lumbar vertebrae are kept firm on the power cushion.


The "Correct" Sit-Up

Stride length, running speed, and jump height come from the Power Cushion Sit-Up and Neck Flexion exercises, which induce the S-shaped posture, resulting in flexible hamstrings. Stop training and exercising in a way that accentuates or creates an "incorrect" neutral spine!

Download our FREE PDF guide on correctly performing the Sit-Up to help you improve, restore, and maintain an ideal S-shaped spinal posture!


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The free downloadable guides are condensed information taken from the writings of the late Dr. John S. Scherger. He was obsessed with understanding and developing proper training and treatment for the low back and spinal column and led a project with the following individuals beginning in the mid-1980s through the 1990s:


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


The project team noticed that professional football players would accumulate trauma as the season progressed and become stiffer and weaker. The loss of endurance, flexibility, and being able to hit the hardest are all tied to when backs began to lose the curve. The players identified as the best athletes always possessed a big lower back curve and were less likely to become injured.


The hard reality for professional football players is that they need to not only overcome accumulated trauma (stenosis, pinched nerves, pinched cord, bulged discs, dislocated vertebra, and loss of curvature) but also enhance performance and preserve their segmental posture and global spinal curvature.


By about 2000, Dr. Scherger developed the Power Cushion, which was used in the Patriots' medical training room, and he taught them how to perform a specialized sit-up and pelvic tilt exercise with great success. "The sit-up exercise enhanced, restored, and preserved the global posture and the pelvic tilt the segmental posture."


After two years of success with the Power Cushion, the Patriots moved the exercises to the weight training room for strengthening and conditioning purposes and continue to use the methods to this day. Since then, the late Marcus Paul, a strength coach, left the Patriots for the Giants and then the Cowboys; and Mike Woicik, a strength coach, left the Patriots for the Cowboys. They both took Dr. Scherger's secrets on evaluating players, avoiding exercises, and trained players with the Power Cushion.


In 2003 the National Strength and Conditioning Association reviewed the above teams findings. Only after mathematical proofs demonstrated the accuracy of the theories were the courses accepted because they contained technology and ideas never presented before. Dr. Scherger's work proved that the curved low back possessed a better "mechanical advantage" over the flat lower back. "The answer was found in comparing the two musculo-skeletal joint lever systems in the act of producing leverage. A comparison of two postures in the act of producing the physics musculo-skeletal leverage had never been attempted before, and the technology had to be created."


He answered these questions: "Why did the athlete with the proper lower back curve possess the greatest power, why did they run faster, jump higher and possess more endurance?"


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


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