1 - Stand tall with your feet about hip-width apart and hold a PVC pipe or stick in front of your thighs with a wide overhand grip.
2 - Brace your core lightly and keep your ribs down to avoid arching your lower back.
3 - Keeping your elbows straight, slowly raise the PVC pipe overhead in a smooth arc.
4 - Continue moving the pipe behind your head and down toward your lower back or glutes, only going as far as your shoulder mobility allows without pain.
5 - Reverse the motion by bringing the pipe back overhead and down to the starting position in front of your thighs.
6 - Repeat for the desired number of controlled repetitions, gradually narrowing your grip only if you can maintain straight arms and proper posture.
