Wall roll down is a simple beginner exercise performed standing on mat. Wall roll down stretches the back and the hamstrings, it works the abdominals, and teaches good posture that is essential for performing Pilates.

Benefits of performing wall roll down: brings body awareness and helps to achieve better posture and improves walking forms. It also known to reduces stress and strain in back, hips, legs, knee joints and neck.

To perform Wall roll down exercise: 

1.       Stand with your back against the wall, feet hip-width apart, and heels about 6 inches away from the wall.

2.       Inhale as you lengthen your spine, and exhale as you slowly roll down the wall one vertebra at a time.

3.       Keep your abdominals engaged and the back of your head in contact with the wall.

4.       Inhale to pause at the bottom, and exhale to roll back up to the starting position.

Image credit: Jemasty, CC BY-SA 3.0 <https://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons