The Jefferson Curl is a Loaded Progressive Stretch that will help you touch your toes. To elaborate on each bolded word, loaded means you will use an external weight, like a light 10lb dumbbell or barbell, to assist you into a deeper range of motion. You may be wondering why a weight is necessary. When you are entering a deep stretch without a weight, your body’s natural response is to contract your muscles as a protective mechanism. This means your body will stop you in a stretch before you reach your true end range of motion. An added external weight will assist in passively pulling you into a greater end range of motion. More importantly, using a weight to get in and out of the Jefferson Curl will strengthen your hamstring muscles, giving you lasting hamstring flexibility. As a beginner, start with a light weight and choose a weight that lets you get in and out of the stretch in a controlled and safe manner.

Progressive means that there are various ways to progress in the stretch. One simple way to progress in the Jefferson Curl is to gradually add more weight while maintaining or increasing your end range of motion. Another way to progress is to stay in the end range of motion position for longer. You can also progress by performing the movement with more control and comfort or by varying the tempo. Or, you can progress by increasing the number of repetitions and sets you do during the week. As a beginner, start with 4 reps of 2-3 sets for 2-3 days a week.

How to perform the Jefferson Curl: Standing on the edge of an elevated surface, stand tall with straight knees while holding firmly your weight. Imagining that the vertebras in your spine are like pearls stacked upon each other and initiate the movement by tucking your chin towards your chest. Continue curling your spine one vertebrae at a time while you keep your knees straight. After you can’t curl your spine forward anymore, you exit the movement by reversing it. Start uncurling your spine from your tailbone and let this uncurling travel from the bottom to the top of your spine.