Jefferson Curl

How to do it

1. Stand on the floor, or on a low step, with the feet together and the knees soft.
2. Tuck the chin and slowly roll down one vertebra at a time, letting the arms hang.
3. Continue until you reach a comfortable end range. Stay unloaded until you own the pattern.
4. Reverse the motion, stacking the spine from the tailbone up to a tall stand.
5. Move slowly for the set reps. This is a segmental fold, not a sit-up.

Watch it performed (opens in a new tab)