PHP Dumbbell Jefferson Curls

Start standing with dumbbells by your side. We are segmenting the entire spine here as much as we currently can. Starting with the first vertebrae at the bottom of the skull, start rounding your spine out to strengthen it under load. Start by tucking the chin, then rounding the upper back, followed by the lower back, and then tucking the pelvis. Use the weight of the dumbbells to help pull your spine apart to allow decompression. Hang out at the bottom for a few seconds if you like. Then start by squeezing your glutes, pulling your abs in and unraveling the spine under control from the pelvis all the way up to the back of the head until you are standing up straight.