Jefferson Curl (ME)

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.
Bend the knees to allow more range of motion and straighten them again.
Wait 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:

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