One move
Bodyweight Jefferson Curl
How to read ahead. Do to go one move at a time.
Slow, controlled forward fold that articulates the spine from the neck down to the hips. Advanced mobility and posterior-chain lengthening when done with patience.
Option. Keep a soft bend in the knees. Only go as far as you can while staying relaxed and controlled. This is not a heavy lift.
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1
Stand tall with feet hip-width, knees soft.
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2
Tuck the chin and begin slowly rounding the upper back, then the mid-back, then the lower back as you fold forward.
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3
Let the arms hang and reach toward the floor with control.
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4
Pause in the bottom position, breathing calmly.
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5
Reverse the motion by stacking the spine one segment at a time until you are standing tall again.
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6
Move slowly — this is about control and length, not depth or speed.