JEFFERSON CURLS

The spine plays a vital role in most of your everyday movements, and by keeping that spine mobile will mean it is less prone to injury.

Now many of you are heading back to work you’re likely to spend more time sat down and hunched over a keyboard. This is turn can restrict your movement, and in time cause the spine to become stiff, tight and immobile.

Alongside Shoulder Bridges, and numerous other exercises I’ve posted before, Jefferson Curls are a great exercise that when performed correctly will take your back through its natural full range of spinal flexion. 

What you want to DO

• Initiate the movement by tucking your chin into your chest.

• Open up each vertebrae as you roll down.

• Draw your belly button into your ribs.

• Keep the legs locked and initially keep the feet together.

• As you reach the bottom, pause and feel the spine relax.

• Curl back up by initiating the movement at the hips.

• Start with a light weight and gradually increase it over time. 

What you DON’T want to do

• Don’t look forward.

• Don’t just bend over.

• Don’t push your hips too far back.

• Don’t just stand up straining your back.

• Don’t lift with an ego.

• Don’t use the exercise as a stretch for your hamstrings*.

If you’re unsure how you can perform Jefferson Curls safely at home, or in the park, or even in the gym, just drop me a message. If you do attempt them let me know how you get on.

You and your spine can thank me later.

* Even though you may feel Jefferson Curls on your hamstrings it is not an exercise to utilise as a stretch. There are much better exercises to stretch your hamstrings.