Stand sideways close to a wall.
Bend your elbow to 90 degrees and slightly press your forearm against the wall.
You can place a towel between your forearm and the wall to help you remember to press your arm against the wall.
Lift your arm up whilst pressing it gently against the wall.
Keep your shoulders relaxed and level and elbow bent.
Control the movement as you lower your arm back to the starting position.
