The above exercise is the Roll Up, which can be a very hard exercise to perform for a number of reasons: lack of abdominal strength, inhibited muscles, tightness on the neck, dysfunctional breathing, tight lower back, body mass distribution, and tight hip flexor muscles, just to name a few. It might take a long time until you get to find out the cause of your poorly performed roll up, and until then, you don't need to give up on it, neither continue performing it poorly. You may easily improve your performance on the Roll Up exercise by simply rolling down instead!

By rolling down, which actually is part of the exercise, can help you strengthen the muscles you need to perform a Roll Up. It can also help you clear some of the "not so good" movement patterns that are preventing you from performing an effective Roll Up. You'll also be able to better articulate your spine, which in turn will help you access the muscles that are not willing to help much during the UP phase.

I highly recommend you try this variation, instead of reinforcing the "not so good" patterns that your body likes to rely on. ​The variation I show here adds a couple of other healthy components to the exercise, which are: 1) rolling to your side, 2) pushing off the floor to sit up. Two excellent movements that most of us should be practicing more frequently.

You'll feel more awake after practicing this sequence a few times in the beginning of your day! It's guaranteed to bring your heart rate up, increase your sense of balance and get you going for the day! 

Practice the roll down a few times then progress into plank:
1) ONCE YOUR HANDS REACH THE GROUND START WALKING THEM FORWARD (do your best to have your entire palms touching the ground),
2) WALK AS SLOWLY AS YOU NEED SO YOUR BODY DOES NOT ROCK SIDE TO SIDE TOO MUCH (also don't make your body rigid, you're suppose to let things flow),
3) WALK PUSHING YOUR TRUNK AWAY FROM THE GROUND (this is supposed to increase your awareness of shoulder stability),
5) DON'T ALLOW YOUR TUMMY TO COLLAPSE (connect your limbs to your trunk). 
6) RETURN AND REPEAT

(check note bellow on how to perform if you have osteoporosis, osteopenia and herniated disc).

Disclaimer:
This facebook page is for informational purposes only. Consult a physician before performing this or any other exercise published here. It is your responsibility to evaluate your own medical and physical condition, and to independently determine whether to perform, use or adapt any of the information or content on this page. By voluntarily undertaking any exercise displayed on this page, you assume the risk of any resulting injury. The Roll Down part of this sequence of exercise is not suited for individuals diagnosed with osteoporosis, osteopenia and posterior herniated disc. Individuals with these conditions might perform this sequence by hinging at the hip joints instead of bending the spine. Perform a wide stance squat to and from the ground. Keep spine with its natural curvatures.

Enjoy!

1- STAND WITH YOUR FEET HIP WIDTH APART. 
2- KEEP WEIGHT ON ENTIRE FEET AS YOU BEND FORWARD ARTICULATING EACH SEGMENT OF YOUR SPINE. 
3- MOVE SLOWLY AND WITH CONTROL. 
4- ALLOW KNEES TO SLIGHTLY BEND AS YOU NEED IT.

​Disclaimer:
This facebook and website pages are for informational purposes only. Consult a physician before performing this or any other exercise published here. It is your responsibility to evaluate your own medical and physical condition, and to independently determine whether to perform, use or adapt any of the information or content on this page. By voluntarily undertaking any exercise displayed on this page, you assume the risk of any resulting injury. This exercise is not suited for individuals diagnosed with osteoporosis, osteopenia and posterior herniated disc. Individuals diagnosed with spondylolisthesis and stenosis should use caution.