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Here’s some Jefferson Curl Regressions to get you started!

1. Perform Cat Cow holds to draw awareness to your spine. Squeeze a yoga block between the heel of your hand and your knee to increase body tension.

2. Once you’re feeling comfortable in the Cat Cows and you’ve started to see some progress, begin adding in spinal articulations. The goal is to teach your spine how to move one vertebrae at a time. At first, this may feel impossible, but it will get better! Articulate from the head down, then the tail bone up. Start bodyweight, then add a band. Or better yet, have a friend trace your spine as you articulate!

3. Practice reduced rom (range of motion) Jefferson Curls with a light weight

4. Slowly increase the height and weight you’re using.