Lie on your good side and bend the top hip to 90 degrees.
Place the ball underneath the knee so it is elevated.
Press the knee into the ball, and rotate your upper body so that your shoulders lie flat on the floor.
Lift the arm on the unaffected side up to point at the ceiling.
Next, take the other arm from your side and slide it up along the floor towards your head in a sweeping motion.
Lower the arm back down by your side and repeat.
The higher your arm goes, the more of a stretch you will get.