Start by placing a band in each hand and place it behind your head. Get set up into the tall plank position with your hands under your shoulders, hips off the ground, and toes pushing into ground. You should feel some tension from the band in the back of you neck. From here, perform a push up by pushing into the ground increasing the tension on the band then rotate your head to looking to one side. Hold that position for as long as prescribed.
You should feel your chest, shoulder, neck, and core muscles working.
Keep your back and legs flat in a good plank position as you push up against the band.