You can take a pvc pipe or a stick, or the kitchen broom. Place it behind your head below your should blades. Make sure not to place this on your neck. You are going to bend from the hips with a very straight back and then stand back up. (Slight bend in knees). This is a dynamic stretch, which is important to do BEFORE your workout. That means the stretch is moving. You should feel this in your hips and butt.