Jefferson Curl

Hamstrings, lower backDumbbells or Barbell (Optional)

A segment-by-segment spinal flexion and extension drill to build posterior chain mobility and control throughout the spine.

How to do it

1Stand tall with feet hip-width apart and arms hanging loose at your sides.

2Tuck your chin gently toward your chest to initiate the movement.

3Roll down vertebra by vertebra, slowly rounding your neck, upper back, and lower back.

4Hang low at the bottom, letting your head and arms relax completely.

5Reverse the movement, stacking your spine back up from bottom to top.

Common mistakes

Hinging at the hips with a flat back, turning the exercise into a regular stiff-leg deadlift.

Moving too fast without controlling each spinal segment.

Using too much weight, preventing proper spinal articulation.

Breathing

Exhale slowly as you roll down, and inhale as you unroll back to standing.

Make it harder or easier

To scale down, use bodyweight only and keep a slight bend in your knees. To scale up, hold a light dumbbell and stand on a deficit platform.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.