Wall Roll Down
A classic Pilates roll down with the wall as your guide — mobilising the spine one vertebra at a time.
- Level
- Beginner
- Format
- Reps
- Tempo
- 4s down · 4s up
- Targets
- Core & belly
Set up
Back against the wall, feet a step forward, chin dropping toward your chest.
How to do it well
- 1
Peel away one vertebra at a time — the slower the better.
- 2
Let your head and arms hang heavy at the bottom.
- 3
Rebuild the spine from the bottom up on the way back, stacking as you go.
The cue you’ll hear most
“Peel down one bone at a time. Slower.”
The single most common fault on this move — your voice coach calls it out a quarter of the way into every interval.
Make it easier
Roll down only as far as your ribs, then come back up.
Make it harder
Pause for three breaths at the bottom before rebuilding.
