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.

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).

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.