Sit or stand up straight and lift your affected arm out to the side.
Bend your elbow and rotate your forearm and hand so that your palm faces away from you.
With your other hand, stretch your wrist backwards and bring your palm in towards the side of your head.
Your forearm should face the ceiling, and your fingers should be pointing down towards the floor.
At the same time, keep your gaze forward ahead and tilt your head away from this arm.
Ensure you do not over stretch.
Bring your head back to the neutral position before gently repeating the movement.