The McGill Big 3—curl-up, side plank, bird dog—are foundational exercises in spinal rehabilitation. They create stiffness where the spine needs support while avoiding unnecessary load on irritated tissues. Why we use them: • Activate deep core stabilizers • Improve spine tolerance to movement • Reduce recurrence of low back pain • Build a safety-first foundation before progressing in strength These exercises are evidence-based, beginner-friendly, and key to helping patients return to training wi
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The McGill Big 3—curl-up, side plank, bird dog—are foundational …
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This looks scary… but it’s actually incredibly effective 👀 Meet the Jefferson curl, a very advanced deadlift variation where we intentionally flex the spine to build intersegmental control, resilience, and confidence through motion. ⚠️ Important caveat: This is NOT for someone with active low back pain. But if you are: ✔️ In the late stages of rehab ✔️ Returning from back pain ✔️ Training at a high performance level ✔️ Looking to improve spinal control & load tolerance …this can be a powerful t
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This looks scary… but it’s actually incredibly effective 👀 Meet the Jeffe…
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3.9K views · 346 reactions | Caterpillar curl, an exercise that I like to use for control of spinal segmentation. This can be done without weight, but I feel a little bit of weight as an extra stretch and dimension to this exercise. Of course, start light and find an appropriate weight for your level. Give it a try and let me know how it goes | Yuri Marmerstein | Facebook
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3.9K views · 346 reactions | Caterpillar curl, an exercise that I l…
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The Jefferson Curl: The Good, The Bad and The Ugly
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The Jefferson Curl: The Good, The Bad and The Ugly
May 25, 2018
functionalmovementclub.com
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Sorry, we have encountered a problem. - Alexander Street, a Pro…
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3 reasons you should practise the Jefferson curl! 👇🏾 1. Jefferson curl focuses on spinal flexion and hamstring flexibility which is required for calisthenics skills such as: - Pike press - V sit - Seated Forward fold 2. lumbar flexion strength - keeping you injured free as you move around naturally during your daily life 3. Hamstring flexibility - Which very common due to sitting with hamstrings in a shortened position Add this into your posterior chain routine! Note that training the Jefferso
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3 reasons you should practise the Jefferson curl! 👇🏾 1. Jefferson curl fo…
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FacebookElastaboy
Jefferson Curl Squat This is one of my favorite mobility drills for spine hips. You’re not just folding down you’re segmenting your spine one vertebra at a time, loading it slowly, then sitting into the bottom squat to open the hips. This teaches: • spinal control • hamstring length • hip mobility • strength through range Mobility isn’t just stretching its strength in the end-ranges. ⛩️ @UACTP 🎥 @molinnalexis #JeffersonCurlSquat #Mobility #Training #StrengthThroughRange #SpineHealth #Tendon #Co
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Jefferson Curl Squat This is one of my favorite mobility drills for spin…
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