Bodyweight Jefferson Curl
Standing on a step with straight legs, roll the spine down one segment at a time until the hands pass the toes, then roll back up; flexibility work for the back and hamstrings.
How to do it
Setup
Standing on a low step, feet together, knees straight, arms hanging, chin tucked.
Steps
- Tuck the chin and roll down from the neck, one vertebra at a time.
- Let the hands sink past the step's edge as far as is comfortable.
- Roll back up from the lower back, the head coming up last.
Common mistakes
Hinging with a flat back: this one rolls through the spine on purpose; slow and segment by segment. Bouncing at the bottom: settle into the stretch instead. Any sharp pain: stop.
Breathing
Slow exhale rolling down, inhale rolling up.
