Don't roll your neck. Roll only to the shoulders, don't roll onto your neck. Feel the flow. Focus on the flow of energy through your core when you do rolling exercises. Roll from your core. Initiate your role using your core muscles, especially your abs. Don't try to start with you back and shoulders. Roll on the mat. Don't roll on a surface that's too hardâ€¦or too soft. Rolling. Rolling exercises help strengthen your abdomen, stimulate the spine and coordinate the breath and movement. Use your breath. Exaggerate your breath to help control your rolling exercises.