Take a stick and hold it with both hands, Start to roll very slowly making sure you are putting hard on soft and soft on hard to protect the spine and head. Move the stick around by holding it wide and narrow and in front and at the back. Do not jump unless you feel good about it and remember hard ground is a good honest teacher.
A nice drill for your shoulder movement is to lie face down on the ground and move your arms straight like propellers around the floor either way. You start the movement with the body and breath and coordinate yourself.