Recovery · Recovery
Supported Jefferson Stretch
Posterior chain release, spinal articulation, gentle decompression
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
A gentler version of the Jefferson curl that uses hand support to remove the loading demand. You get the spinal articulation and posterior chain stretch without the nervous system tension of unsupported end-range flexion.
How to do it
Assisted control.
Use your hands on your legs to control the descent. Same one-vertebra-at-a-time roll-down, but your hands take some of the load so the spine can move without strain.
- Stand with your hands on a wall, chair, or door frame for support
- Tuck your chin and roll your spine down one segment at a time
- Roll back up with your hands assisting. Spinal articulation without the load
- Roll back up the same way, sequential and controlled
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
