The Best Jefferson Curl Variations
Learn about the different variations of the Jefferson curl exercise and their benefits in this video from Dr. Zach Long. These Jefferson Curl variations are great for improving spinal flexion stiffness and for rebuilding strength & control for individuals rehabbing flexion-intolerant low back pain.
Standard Jefferson Curl
The Standard Jefferson Curl exercise is a powerful movement that involves standing on an elevated surface, such as a box, and slowly rounding the spine. This exercise is beneficial for individuals looking to improve their spinal flexion and mobility. Over time, the load on this can be increased for deeper stretches and building spine resiliency when loaded outside of neutral.
Keys to Jefferson Curl Performance:
- Start standing upright on the edge of a box holding a light weight
- Begin to round your spine by putting your chin on your chest and then slowly rolling your spine down
- As you get low, push the weight out in front of the box to allow you to approach end range posterior chain flexibility
- Return upright by slowly extending your spine in reverse order
Reverse Jefferson Curl
The Reverse Jefferson Curl is a variation that involves starting in the bottom position of a squat. This movement has similar mobility benefits as the Standard Jefferson Curl but requires a lot less concentration to perform.
Reverse Jefferson Curl Instructions:
- Stand on the edge of a box.
- Drop into the bottom of a squat with a rounded spine.
- While holding a light weight or the box, exhale as you push your hips towards the sky.
- Keep your hands down as the hips raise as high as possible.
- Inhale as you bring your hips back down.
Wall Jefferson Curls
The standard Jefferson Curl involves significant control and awareness of spinal position. Many athletes have a hard time rounding their spine and instead perform a hip hinge pattern. For them, a wall Jefferson is great.
The wall gives tactile feedback so that the athlete can feel rounding his or her spine down one segment as a time. For athletes with stiffness or pain in the thoracolumbar junction, we can rotate side to side at the bottom position to mobilize that crucial area of the spine.
Band-Resisted Jefferson Curl
If you’re working with patients who are intolerant to spinal flexion, I find this variation reduces muscle guarding and improves range of motion rapidly. As your patients progress and feel more comfortable with the Band-Resisted Jefferson Curl, you can introduce loaded flexion variations. This will challenge their core muscles in a different way while still providing many of the benefits of the original exercise.
Overall, the Band-Resisted Jefferson Curl is a versatile and effective movement that can be tailored to suit a variety of needs and abilities. It’s a valuable addition to any rehabilitation or strengthening program for individuals who require a focus on core activation without excess spinal flexion.
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