Start by kneeling down facing a bench; tuck your toes under so you’re resting on the balls of your feet with your elbows resting on the edge of the bench in front of you. Grip a PVC pipe or dowel stick (or equivalent) in both hands, palms facing up with elbows and hands shoulder width apart. You should have roughly a 90-degree angle at the knees and the elbows, with an unbroken line from your hips to the top of your head. As you inhale, proceed to rock back, pushing your hips towards your heels. Be sure to keep your core engaged and do not arch your back. As you move back, bend your forearms towards you, bring the stick overhead to deepen the stretch. As you exhale, rocking forward back to your start position. Repeat for the recommended amount of time (or reps).