SEATED JEFFERSON’S CURL

The seated jeffersons curl exercise is used to improve lumbar flexion tolerance and to train segmental lumbar stability. Start by sitting with a weight such as a dumbbell or kettlebell gripped with both hands. Spread your legs so that they are wider than shoulder distance apart and be sure that you are sitting so that your feet are planted on the floor. Begin to sequentially flex the spine forwards starting from the neck and upper back. Envision moving each of your vertebrae one at a time into tolerable flexion. Continue until you’ve reached your limit or until you have reached the ground. Sequentially extend your vertebrae starting from your low back until you’ve returned to an upright position.

Muscles involved:

• erector spinae

Related conditions:

• low back strain

• mechanical low back pain

• lumbar disc bulge

• sacroiliac joint syndrome

• thoracolumbar syndrome

• lumbar facet syndrome

Exercise videos