The WHAT:
Static stretches are so last decade!!! Got Back pain or tight hamstrings, try this mobility movement: the Jefferson Curl.
The WHY:
Jefferson curls provide a low level of loading in spinal flexion, a back position rarely used in strength training but necessary for overall spinal health. Secondly, by reaching beyond your feet/floor your hamstrings are benefiting from a deep lengthening.
The HOW:
Stand on a box, bench, or step, grab a light weight and let it hang in front of you.
Stand tall then take a big breath in, slowly exhale as you ROUND your shoulders down & continue the rounding (i.e. spinal flexion) into your lower back. Once at your end range, take a breath in to relax & stretch, initiate movement to roll back up on your exhalation (pull belly button into spine). Repeat 4-6x. Use this as a warm up or as a “stretch” later on in your workout.
