Change of Season
As the leaves change to brilliant bursts of red and orange, I am reminded that my exercise will move inside very soon. I enjoy a crisp walk in the late fall and winter or an occasional bike ride. But the bulk of my exercise at this time of year takes place indoors. With that in mind – I want to introduce you to a really exciting spine mobility exercise that was just introduced to me. As a practitioner and teacher of Iyengar-style yoga, I am focused on the precision of movement. One constant challenge for me, personally, is my hypermobility in the vertebrae at the area of my belly and hips, coupled with the stiffness of the upper thoracic area of my spine. Computer and driving…you did this to me!
The reason that I am so excited about the Jefferson curl is that it can establish mobility one vertebrae at a time from the uppermost spine all the way down to the lumbar region at the bottom of the spine. This video shows me demonstrating the Jefferson curl with CrossFit equipment, however, you can do it on any step in your home using a 10-18 lb. weight. To get the full benefit of this whole body stretch, including a fantastic hamstring experience, you will need to allow your weight to drop lower than your feet and keep your legs straight. Also, remember to keep your chin tucked into your chest on your way down and all the way back up. The head is the first part to start the curl and the last part to complete the curl.
Enjoy! Click here for my Jefferson Curl video