This contains an easily-learned selection of the spinal exercises from S&F. There are three spinal stability exercises, a very effective hip flexor stretch, as well as a great hamstring stretch from ONBP.

All together, these exercise will only take moments to do, and will ensure spinal health. These are not to be used if you have back or neck pain. See Overcome neck & back pain (ONBP) instead.

These Value Packs are PDF excerpts from Stretching & Flexibility (S&F) mostly, with one exercise from Overcome neck & back pain (ONBP). These are exactly what we teach in our classes at the ANU.

The Value Packs also contain the Table of Contents, the essential front matter from S&F, the description of how to perform the Contract–Relax (C–R) technique to increase your flexibility, the full versions of the selected exercises, the Visual Index showing a thumbnail of all exercises, and more. The Value Packs may be printed from the PDFs if you wish, or read on screen.