10 Jefferson Curl - 双语字幕
Stand straight and start bending your neck by moving your chin to your chest.
Move your hands along your legs down toward the ground.
Flex your spine vertebrae by vertebrae until you reach the lowest position.
Hold there for a short moment and then reverse the complete process.
Roll up again vertebrae by vertebrae until you are back in a straight standing position.
Avoid keeping your back straight when you move.
You want to hit the small muscles between your discs by bending as much as possible.
Avoid bending your knees when you go down.
Keep them straight all the time but still under tension.
With this exercise, you will strengthen your back, especially the short muscles between your vertebrae.
In addition to that, you improve your mobility for bending and stretch your hamstrings.
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