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.