The Jefferson curl is a controlled spinal flexion exercise that promotes segmental mobility through the spine while strengthening the posterior chain. Performed slowly with or without weight, it targets spinal control, hamstring flexibility, and end-range strength. It’s used in mobility programs and advanced rehab to build resilience in bending movements.
- Come into standing on a step with the feet hip width apart.
- Soften through the back of the knees.
- Using a weight prescribed, slowly begin to roll down through the spine as if you were peeling yourself off a velcro wall.
- Allow the hips to move backwards as the spine rounds.
- The weight will pass down towards the floor.
- Slowly begin to roll back up through the spine to ‘re-stick’ onto the wall.
- Repeat as per Physiotherapist guidelines.