TH - Wall Roll Down
Use this space to keep track of your progress on this exercise.
e.g. I have much more resistance on my right side compared to my left side in this movement.

select to toggle resistance flexibility/strength training

Start Stretch HerePosition One
Wall Roll Down - Starting Stretch Position
Stretching happens throughout the movement, not just at the end position.
Continuously resist while moving from position one into position two.
End Stretch HerePosition Two
Wall Roll Down - Ending Stretch Position
Continue to resist in position two. You won’t get a stretch without resistance.
Stretching without resistance can lead to injury.

Getting Into Position

Get on to the ground near a wall. Turn your body sideways to the wall and get your hips as close to the wall as possible. Pivot on your back so that your legs go up the wall.

Resistance Flexibility Training

Begin in position one and resist while moving into position two.

Start with your body elevated so that you are resting on your shoulders. Push both hands into your thighs and lift toward the ceiling to contract the muscles on the back side of your arm and shoulders. Keep pushing your hands into your thighs as your feet push into the wall to roll you down.

Resistance Strength Training

Begin in position two and resist while moving into position one.

Start with your torso resting on the ground. Push your hands into your thighs and lift up to contract the muscles on the back of your arm and shoulders as you bring your body into a shoulder stand.


Natural breathing is the best way to breathe when Resistance Stretching. Your body knows how to breathe, you simply have to let it show you. Learn more...


This type of stretch can help to increase the flexibility and strength of the muscles on the back of your shoulders, neck, head, and the back of your arms, forearms and hands. This stretch can also help to improve your thymus, tonsils, spleen, and lymph nodes, heal from illnesses and viral infections, and diet. Psychologically, this type of stretch can help you develop forgiveness, dismantle distress, healing, and wholeness while dismantling menticidal behaviors.

This meridian muscle group is associated with following psychological concern...
Menticidal (brainwashing)
Learn More


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wheel The Genius of Flexibility