A Pilates instructor has highlighted a two-minute daily exercise that can help improve spinal health, posture, and mobility. Abby McLachlan, founder of the East of Eden fitness studio, recommends the “Pilates roll down” as a simple yet effective move suitable for all ages and fitness levels.
The exercise, part of Joseph Pilates’ original 34 mat-based exercises, involves slowly rolling down the spine from a standing position. McLachlan says it is often used at the start or end of a class as a “reset for the spine”. It trains spinal flexion, uses the abdominals for control, and can help with back and neck tension.
McLachlan notes that the roll down requires no equipment and can be done anywhere, even at a desk or while watching television. She suggests three repetitions daily for optimal benefit. “Daily Pilates can help with posture, core strength and stability, as well as [allowing you to access] a greater degree of mobility and flexibility,” she says.
The instructor adds that the focus on breathing in Pilates can improve breathing patterns, reduce stress, and aid sleep. She recommends combining the roll down with other exercises such as walking, weight training, or yoga for a well-rounded routine.
