I’m at the final stage of recovering from my lower back injury from the winter.
It started with analysis and restricting movements until my back healed then re-introducing different spinal movements.
The last step is yet another “silly little movement” called the Jefferson curl.
Emily described it as going from standing to fully bent over, curling my spine like a pill bug.
Emily and I spoke about why moving each vertebrae separately was important.
First, it’s helping my proprioception. As I stand tall and slowly curl my head, neck and each part of my spine – I’m understanding what muscles and connective tissues are doing at each stage of the movement.
Second, it’s practicing movements that occur in everyday life. Bending over to pick up a sock or stooping to get a weed in the garden should be effortless and not require special movements.
Third, learning this move is removing my fear of re-injury. I’ve been overly protective of my back which, ironically, makes me more prone to injury.
The internet has strong opinions about the Jefferson curl specifically and spinal movement in general!
Do a quick search about spinal flexion and or the Jefferson curl. It’s ok. I’ll wait.
You will quickly find people yelling about always keeping a neutral spine. Others imploring everyone to use the full range of motions of your back. What a mine field!
I do like SoheeFit’s explanation.
Carefully and under light load
Under my physiotherapist’s guidance and coaching, I practiced the movement with a tiny 5 pound kettle bell. I didn’t even know they came that small!
Emily reassured me that it would feel like breaking every rule about form. It did! Since it is so ingrained in me not to round my spine I struggled to get my body to comply.
After two weeks of doing 2-5 reps a couple times a day using a 5 pound weight, the Jefferson curl is feeling more fluid and available to me.
I’m not saying everyone needs the Jefferson curl in their routine but it has caused me to question if I’m unnecessarily restricting other movements.
I tend to shy away from kneeling and other pressure on my knee because of an old injury. I’m going to gently explore that and challenge my self-imposed restriction.
Use with caution
It’s not that the advice to keep a neutral spine is wrong. When lifting heavy loads, it’s important to get in the right posture and engage your legs and core. Good form for exercises matter!
So I will never be using my heavy weights on this movement. I also need the range of motion available to me in my life because socks and weeds need picking up!
