HOW: Start with your hips against the wall. Make sure your feet are about shoulder width apart. Bend over and place your elbows on your knees. Starting with your back flat, arch it downwards, then curve it upwards in a controlled, slow motion. Imagine making the shape of a cat arching its back, and then moving into the shape of a cow with a hump in the lower back. Make sure to breath out at the end range of each motion.
FEEL: You should feel a stretch to your whole back. It should feel good and relaxing!
COMPENSATION: Don’t bend too far forward, start out with a flat back. Don’t go too fast when arching your back in each direction.