Lie on your back on your bed, as long as it is not too soft, or on the floor. Place a small rolled up towel under your upper arm, just above your elbow. Place a weight in your hand. With your palm facing upwards, bend your elbow as far as you can. Keep your forearm in line with your upper arm and not turned outwards or inwards as you bend your elbow. As your elbow bends, let the muscles relax and let the weight do the work.
You should feel a gentle stretch but not severe pain.
