How to Do a Wall Roll Down in Pilates

The Wall Roll Down is an exercise that works your core, back and shoulders. It's a beginner level move that's easy to lernen and practice.

_Here's how to do the Wall Roll Down:_

1. Stand facing a wall with your feet shoulder width apart and your toes turned out slightly.

2. Place your hands on the wall at shoulder height and step your feet back so your body is in a straight line from your head to your heels.

3. Inhale and prepare to initiate.

4. Exhale and begin rolling your spine from the top down, leading with your head. Bring the back of your skull back and away from your neck, then gently roll down one vertebra at a time until you reach your lower back.

5. Hold the position for a few seconds and breath.

6. Inhale and then roll back up to the starting position, leading with your lower back.

7. Repeat for 5 to 10 times.

Tips:

- Keep your core engaged and your back straight throughout the entire exercise.

- Don't let your head hang down or your shoulders roll forward.

- If you feel any pain, stop the exercise and consult with your doctor.

Variations:

- You can make the Wall Roll Down more challenging by lifting your feet off the floor or by placing your hands higher on the wall.

- To make it easier, you can bend your knees or keep one foot on the floor.

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