Stand up straight with the hand of your affected arm flat against a wall.
Position your body towards the wall and place a spiky ball between your chest, close to your breast bone, and the wall.
Keeping some pressure on the ball, slowly move your body away from your hand.
Your elbow will straighten, and the ball will move towards your shoulder.
Return to the starting position at the same pace and repeat.
If you feel any particularly tender spots, hold this position, keeping the pressure on the area.
