Lie face down on an exercise mat with your legs extended directly behind you and forehead in contact with the floor. Take a wide grip of a PVC pipe or dowel stick (or equivalent) and start with the pipe resting at the base of your neck with both elbows bent. Keeping a neutral spine, extend your arms overhead in front of you until your elbows are fully extended. With control reverse the movement back to the start position. Repeat for the recommended amount of reps (or time).