Jefferson curl
1. Holding onto a light bar or kettlebell (20kg max). Initially start just standing on the floor, then progress to standing on a small step as your range improves.
2. Tuck your chin towards your chest and start to curl down towards the floor.
![jefferson curl Thoracic Wall Rotation Stretch 1](https://mdhealth.com.au/wp-content/uploads/2022/11/jefferson-curl-176x300.jpg)
3. Slowly curling your entire spine one vertebra at a time.
4. The focus on this exercise is to teach the brain how the spine should move into flexion (bending forwards).
![jefferson curl Thoracic Wall Rotation Stretch 1](https://mdhealth.com.au/wp-content/uploads/2022/11/jefferson-curl-1-200x300.jpg)
5. Keep the tension through your hamstrings (these act as anchors stopping you from falling forward)
6. SLOWLY curl back up to straight, one vertebra at a time.
![jefferson curl Thoracic Wall Rotation Stretch 1](https://mdhealth.com.au/wp-content/uploads/2022/11/jefferson-curl-2-235x300.jpg)