Jefferson’s Curl

Low BackPosterior ChainSuperficial Back LineLumbar Strengthening
Written By David Song

JEFFERSON’S CURL

This low back strengthening exercise aims to increase the tissue tolerance and control of your segmental spine muscles. This exercise is for intermediate exercisers and is NOT recommended if you have co-existing disc herniations or sciatic nerve pain - please consult your healthcare provider first before trying this exercise.

This exercise is to be done slowly with a light weight to help guide the movement. Slowly and segment by segment flex each vertebrae from head to tailbone, once at the bottom slowly reverse the motion by extending up slowly from the tailbone back up to the neck and head.

Muscles Involved:

  • Multifidus

  • Erector Spinae

  • Quadratus Lumborum

Related Conditions:

  • Non-specific Low Back Pain

  • Chronic Low Back Pain

  • Lumbar Facet Syndrome

  • Myofascial Pain Syndrome

  • Scoliosis

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