Supine Jefferson Curl

Instructions

Sit in a long sitting position with your legs straight out in front of you.
Hold the resistance bands in your hands so they can assist you during the roll.
Slowly start rolling your spine backward one section at a time.
Continue lowering through your mid back and then your upper back with control until you come all the way down to a supine position.
From the supine position, begin the return by curling your head and upper back up first.
Continue rolling up one section of the spine at a time until you return to long sitting.
Sit tall at the top and reset before the next rep.

Common Compensations

Do not yank on the bands with your arms instead of letting the spine do the rolling work.
Do not drop quickly onto your back without control.
Do not hold your breath during the roll down or roll up.
Do not shrug your shoulders up toward your ears while holding the bands.
Do not bend the knees unless the exercise specifically allows it.
Do not skip the segmented spinal motion by moving all at once.

Extra Info

You should feel this mostly in your abdominals as you control the roll down and roll up.
You may also feel a stretch through the back of the legs if you are in long sitting with straight knees.
The resistance bands are there to assist control, especially through the hardest part of the movement.
The goal is smooth spinal articulation rather than speed.
You should not feel sharp pain in your low back, neck, or hips.