Procaryote
Back · Mobility

Jefferson curl with stick

Jefferson curl with stick, 3 sets, 8 repetitions, slow and controlled execution

Illustration of the Jefferson curl with stick exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Standing, hold a stick in front of you with hands shoulder-width apart. Slowly roll your spine vertebra by vertebra from the head towards the pelvis, keeping the pelvis stable, until reaching a controlled forward flexion of the trunk. Then gently return to the standing position by unrolling the spine in the reverse order.

Tips: Perform the movement slowly and with control to maximize lumbar mobility without forcing. Keep the stick close to the body to guide the movement and avoid compensations.

Progression: Gradually increase the depth of flexion or the duration of holding in the flexed position as the movement becomes easier.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
stick
Starting position
Standing, back straight, stick held in front at waist height
Clinical goal
Improve lumbar mobility
Also known as
vertebral rolling with stick, progressive back flexion, lumbar rolling

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.