While sitting in a chair and holding free weights on each thigh, lift one side while bending at the elbow. Perform on one side and then alternate to the other side. Repeat 10 times on each side and complete three times per day.
While standing, move your arm through a diagonal disco arm pattern from your opposite hip up across your body. The pattern should start with your arm reaching toward your opposite pocket by your opposite hip with palm facing your opposite hip. Next, move your arm upwards and laterally across your body so that the palm of your hand is pointed upward towards the ceiling and thumb pointed behind your body. Repeat 10 times and complete this 3 times per day.
Stand and lean towards a wall and perform push ups so that your hands leave the wall and do not touch the wall at the height of the push up. Fall back into a push again and repeat 10 times. Complete 3 times per day.
While lying on your back, extend your elbow as shown while holding a free weight. Maintain your upper arm in an upward direction and only bend and straighten at your elbow. Repeat 10 times and complete 3 times per day.
Place your hands on a table with elbows in a straightened position. Next, lean some of your body weight into your arms and gently rock side to side. Keep a straight elbow the entire time. Repeat 10 times rocking in each direction and complete 3 times per day.
Begin with elbow bent at 90° and kept at the side of your body, with the palm facing downward. Pivot through the forearm to progress through the sequence of motions toward the palm up then back to the palm down positions. Keep your wrist in a neutral position as you do this. Repeat 10 times in both directions and complete 3 times per day.