Скачать или смотреть The Jefferson Curl Progressions: Beginner to Advanced (How To Jefferson Curl)

In this video we cover common questions & discussions on the Jefferson curl as well as covering progressions to go from 0 to Jefferson Curl gradually.

0:00 - 2:00: Introduction
2:00 - 7:48: Spinal Segmentation Progressions
7:48 - 9:15: Band Assisted Jefferson Curl
9:15 - 9:30: Band Resisted Jefferson Curl
9:30 - 10:37: Weighted Jefferson Curl
10:37 - 12:14: Lateral Jefferson Curl & end notes

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To summarise we do not advise doing this exercise if you have a fresh back injury, and there are many progressions & milestones to hit in order to be able to progress safely & gradually. Please watch to the end & comment for any questions you may have.

References:
Muscle Tissue Adapts To Stressors:

(1) Mueller, M. J., & Maluf, K. S. (2002). Tissue adaptation to physical stress: a proposed “Physical Stress Theory” to guide physical therapist practice, education, and research. Physical therapy, 82(4), 383-403.

(2) Michael J Mueller, Katrina S Maluf, Tissue Adaptation to Physical Stress: A Proposed “Physical Stress Theory” to Guide Physical Therapist Practice, Education, and Research, Physical Therapy, Volume 82, Issue 4, 1 April 2002, Pages 383–403, https://doi.org/10.1093/ptj/82.4.383

The Jefferson Curl Can Help Prevent Injury:

(3) Heneghan NR, Lokhaug SM, Tyros I, et al Clinical reasoning framework for thoracic spine exercise prescription in sport: a systematic review and narrative synthesis BMJ Open Sport & Exercise Medicine 2020;6:e000713. doi: 10.1136/bmjsem-2019-000713

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