https://youtube.com/shorts/XyO-jWx4wEM?si=2xp242yZgeoOFcpT
- Stand on an elevated surface with feet hip-width apart, holding a light weight in front of you.
- Start with your arms straight, shoulders relaxed, and core engaged.
- Slowly tuck your chin to your chest and begin rolling your spine down, vertebra by vertebra.
- Keep your legs straight (but not locked) as you lower the weight toward your feet.
- Do not tilt your pelvis anteriorly at the beginning! Instead push your hips back.
- Move as far as your flexibility allows without forcing.
- Stay 2-3 breaths and reverse the motion by unrolling your spine, one vertebra at a time, back to standing.
- Maintain control and avoid jerking movements.
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Alternatives
Jefferson Curl (ME)
Straddled Jefferson Curl
Straddled Jefferson Curl (ME)
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