Here're a few notes I made for myself this year. Don't know if they are 'correct,' but seemed to work ok for me:
-Relax and don't hold your grips so goddamned tight.
-For forward rolling, behind bars tricks (whiplash, karls, ect) keep your weight a little more forward than where you feel safe, especially if you are really straining to hold a position. I could do Karls ok, but they would just wipe me out. Shift forward and they are almost effortless on muscles. Get out of the scaredy cat zone.
-Try to keep your spine fairly straight and aligned. Try not to kink your neck backwards too much.