Who is a Good Candidate for the Jefferson Curl: 🤷🏽♂️
🍊💊 Intermediate to Advanced Lifters: Ideal for those with a solid foundation in strength training and body awareness.
🍊💊Athletes and Dancers: Great for enhancing flexibility and spinal mobility, which are crucial in these disciplines.
🍊💊 Individuals with Healthy Backs: Should be performed by those without current or previous severe back issues.
🍊💊 Those Seeking Improved Flexibility: Beneficial for people aiming to increase the flexibility of their posterior chain.
Cues to Ensure Proper Form: 💯
🍊💊 Start with Light Weight: Begin with a light load to focus on form and control.
🍊💊 Feet Position: Stand with your feet hip-width apart and keep them flat on the ground.
🍊💊 Controlled Movement: Slowly roll down one vertebra at a time, starting from the neck.
🍊💊 Engage Your Core: Maintain core engagement throughout the movement for stability.
🍊💊 Full Range of Motion: Allow your spine to flex fully and aim to touch the weight towards the floor.
🍊💊 Breathing: Inhale as you roll down and exhale as you return to the starting position.
🍊💊 Reverse Slowly: Roll back up one vertebra at a time, finishing with your head last.
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https://video.nostr.build/705cad54ac7e4aeefb3c35da5936c753f5bea98179a7baa0fbe2d90ba8166a1b.mp4