We typically work on bracing and keeping the spine neutral, bending at the hip while the back stays flat. As important as that is, we have to also work on moving the spine through full, natural range of motion and building strength in positions other than just neutral. The Jefferson Curl is also an excellent hamstring stretch.
- Start with a light weight and work up slowly. Try with a PVC, light dumbbell or KB.
- Toes close to the edge of the box but not over. Knees locked out, standing tall, shoulders back. Pelvis tucked under (squeeze your butt).
- Fold from the top down while keeping the pelvis tucked, tucking the chin, rolling the shoulders forward, focus on bending vertebrae by vertebrae.
- Pause for a few seconds at the bottom, the roll back up the same way, keeping the hips and chin tucked.
Do 5 slow reps at a time. Work on slowly increasing weight week by week.
