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Back · Strengthening

Standing Jefferson Curl

Standing Jefferson Curl, 3 sets, 8 repetitions, slow and controlled execution

Illustration of the Standing Jefferson Curl exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand with your feet hip-width apart and your back straight. Slowly roll your spine forward, vertebra by vertebra, keeping your pelvis stable, until your trunk is flexed. Then, gently return to the upright position by unrolling your spine in the reverse order.

Tips: Perform the movement slowly and in a controlled manner to feel each segment of your spine. Keep your knees slightly bent if necessary to avoid excessive tension. Do not force the range of motion if you feel pain.

Progression: Gradually increase the depth of the flexion or add a light load (such as a small weight in your hands) when the movement is easy and pain-free.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing, straight back, feet hip-width apart
Clinical goal
Strengthen the lumbar region through controlled spinal mobilization
Also known as
standing spinal roll, progressive back flexion, Jefferson curl

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.