# @kellstone35 on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DYFQlyOuAGq
- **Gondola URL:** https://gondola.cc/posts/65427459-kellstone35-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8ed6c0deb9.jpg
- **Posted:** 2026-05-08T15:09:53.000+00:00
- **Account Owner:** Kelly Stone, DPT, CSCS, Pn1 (@kellstone35) — https://gondola.cc/kellstone35

## Caption

Jefferson curls are one of those exercises that tend to spark strong opinions online — either they’re viewed as “dangerous,” or they’re treated like a magic fix. The reality is a lot more nuanced.

A Jefferson curl is a controlled, loaded spinal flexion exercise where you slowly articulate through the spine segment by segment while reaching toward the floor. The goal isn’t to lift heavy — it’s to improve mobility, control, and tissue tolerance through ranges many people avoid completely.

I’ve been incorporating them carefully during my own low back recovery after a tweak to gradually reintroduce spinal flexion in a controlled way.

Here’s the important part:
Spinal flexion itself is not inherently bad. Your spine is designed to move. Problems usually come from excessive load, poor timing, lack of control, or doing too much too soon.

Jefferson curls can be useful for:
• Building mobility through the posterior chain
• Improving spinal segmentation/control
• Increasing tolerance to flexion-based positions
• Late-stage rehab and graded exposure
• Athletes who need resilience through multiple ranges of motion

They are probably NOT appropriate:
• During an acute pain flare-up
• If symptoms worsen with flexion
• If you’re chasing range instead of control
• If load progresses too quickly

A few keys if you’re trying them:
✔️ Start VERY light
✔️ Move slowly
✔️ Control each segment of the spine
✔️ Stay within tolerable ranges
✔️ Progress gradually over time

The goal isn’t to make your back “bulletproof.” The goal is to improve movement options, capacity, and confidence over time.

Save this for later if you’ve ever been told your spine should never round. 👀

#jeffersoncurl #lowbackpain #backrehab

## Stats

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## Tags

jeffersoncurl, lowbackpain, backrehab

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