Stand with feet hip-width apart, holding a PVC pipe horizontally in front of your hips with arms straight and overhand grip wider than shoulders.

1. Swing arms to one side, raising one arm overhead while keeping the other low.
2. Rotate pipe behind head, opening shoulders and maintaining straight arms.
3. Bring top hand down to opposite side, mirroring the initial swing.
4. Complete circle by swinging pipe back to front at chest level.
5. Return to starting position at hips.
6. Reverse direction for balanced mobility.