Bodyweight Spinal Jefferson Curl

A slow, segmented forward fold that mobilizes the entire spine — the gymnastics-staple flexibility drill for stiff backs.

Core Bodyweight Stretching

Step by step

1. Stand tall on a flat surface with feet hip-width apart and arms hanging in front of your thighs.
2. Tuck your chin to your chest and start rolling down slowly, one vertebra at a time.
3. Continue folding forward through the upper back, then mid-back, then lower back as you descend.
4. Let your arms hang relaxed in front of your shins and reach for the floor without straining.
5. Pause briefly at the bottom, feeling the stretch through the entire back of the body.
6. Reverse the motion by rolling back up segment by segment until you stand fully tall again.

Muscles and equipment

Target muscle

Abs

Secondary muscles

none

Equipment

Bodyweight

Type

Stretching

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