Recovery · Recovery
Supported Jefferson Stretch
Posterior chain release, spinal articulation, gentle decompression
Minimum Effective Dose
40s
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.
Hands help. No hanging weight. You get the spinal articulation without the loading demand.
- Stand with hands on a support
- Roll down through the spine one vertebra at a time
- Let your hands assist, no hanging weight
- Roll back up the same way, sequential and controlled
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.