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Improving arching and rounding spinal mobility.


Alex Chaney
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Alex Chaney

Goal is to improve spine mobility:
What are your thoughts on supersetting this progression: https://www.gymnasticbodies.com/forum/topic/181-developing-active-back-flexibility/
with Jefferson Curls?

I'd be doing the routine everyday; would a rotation movement be necessary?

 

Also a quick question on press HS mobility. Would Jefferson Curls alone provide enough hamstring mobilization for Straddle and Pike Press'?

Edited by xagunos
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Joshua Slocum

Your link is broken. 

 

Mobility work every day is almost always going to be too much. You won't benefit from doing more than 2-3x/week for most things.

 

Jefferson curls will provide necessary hamstring mobility. However you'll have to develop pancake flexibility separately. 

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Alex Chaney

Your link is broken. 

 

Mobility work every day is almost always going to be too much. You won't benefit from doing more than 2-3x/week for most things.

 

Jefferson curls will provide necessary hamstring mobility. However you'll have to develop pancake flexibility separately. 

Just re-edited the link.

 

Ok so I'll lower the volume then.

 

Right now my routine looks like this:

 

Day 1:

Press Handstand Progression

Front Pull Progression

 

Day 2:

Olympic Back Squat

Hill Sprints

 

Day 3:

Hollow Back Press Progression

One-Arm Chin-up Progression

 

Day 4:

Bridge Pull Progression

Jefferson Curl

 

Repeat cycle.

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  • 4 months later...
Matthew Jefferys

Goal is to improve spine mobility:
What are your thoughts on supersetting this progression:
https://www.gymnasticbodies.com/forum/topic/181-developing-active-back-flexibility/
with Jefferson Curls?

I'd be doing the routine everyday; would a rotation movement be necessary?

 

With anything that you're doing daily, it should be extremely light and very low volume. Decreasing your frequency will allow you to use weights and increase the volume slightly. Anything that you want to do every day should be easier than breathing.

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