HOW: Lay on your stomach with your legs straight and your arms up over your head on the ground. While keeping your lower body relaxed, bring one arm up and extend it back, rotating your upper back and mid back causing your body to roll over on your back. The lower body should follow the upper body rolling over.
FEEL: You should feel your mid and low back muscles working as you roll over.
COMPENSATION: Don’t use your lower body to assist you rolling over. Keep your arms above your head.