Lying Triceps Extension Pillow

1. Starting Position:

   • Lie on your back on a comfortable surface, such as a mat or carpet. Ensure your body is flat and relaxed.

   • Hold a pillow with both hands above your head. Your arms should be extended straight, and your elbows should be close to your ears.

2. Arm Positioning:

   • Your hands should grip the pillow firmly, keeping your palms facing each other.

   • Ensure your elbows remain pointing towards the ceiling throughout the exercise.

3. Movement:

   • Slowly bend your elbows, lowering the pillow towards your forehead. Keep your upper arms stationary and close to your head as you do this.

   • Lower the pillow until your forearms are parallel to the ground or as far as comfortable without straining.

4. Return:

   • After reaching the lowest point, press back up through your elbows to return to the starting position, fully extending your arms overhead again.

   • Focus on using your triceps (the muscles at the back of your arms) to push the pillow back up.

5. Repetitions:

   • Aim for 8 to 12 repetitions, resting for a brief moment between sets if needed.

6. Form Tips:

   • Keep your core engaged to maintain stability and avoid arching your back.

   • Ensure movements are controlled, avoiding any sudden jerks.

7. Cool Down:

   • After completing your sets, gently stretch your arms and shoulders to relieve any tension.

This exercise helps strengthen the triceps while improving overall upper body stability.