Well, one of the first exercises is the following:
Lie on a flat surface, be sure to without a pillow. Hands must be closed in the castle so that they can not free themselves. Lower them under your head and open your elbows. Relax and slowly, but quite strongly start putting your head on your hands, but at the same time try to raise them to the top because. That is, it is necessary that a kind of emphasis would turn out. Hands up, and the head resists and presses to the bottom.