Sit up straight in a chair with your elbow bent to 90 degrees and your forearm supported on a table.
Grab a stick in your hand.
Start with the stick pointed up towards the ceiling, then rotate your lower arm so that the palm turns downwards and the stick touches the table/couch.
Hold briefly then rotate back to the starting position.
Rotate your lower arm so that the palm turns upwards and the stick touches the table/couch.
Hold briefly then rotate back to the starting position.
