1. Elbow Bend
While standing in a straight position, begin by placing your arms down to your side. With your palm facing out, slowly bend your arm upward, as if you were performing a bicep curl. Bend it up all the way, until your hand touches your shoulder.
Now keep yourself in this position for 15-30 seconds. After this time, bend it back down slowly until you return to your original position. Repeat this motion 10 times.
2. Wrist Flex
This can be done in a sitting or standing position. Begin with your arms down at your side. Then lift your affected arm straight in front of you, palm facing to the ground. Now with your other hand, gently and slowly apply pressure to the wrist or your affected arm. This will hurt, but continue to press the hand as far down as you can, so that the palm is now facing you.
Hold this position for 15-30 seconds. After this time, let go of your wrist and straighten it. Now use the opposite hand to bend the stretching hand back the other way, pulling your fingers to you. Hold for another 15-30 seconds. Repeat this 3 times.
3. Wrist Lift
Hold your affected arm out in front of you. Bend the elbow at a right angle, and then pick up a light weight (such as a can of food or a book). Hold the weight in your hand with your palm upwards. Now bend your wrist towards you, slowly. Hold this position for 5 seconds and then release. Repeat this 30 times, in 3 sets of 10.
4. Wrist Turn
Begin with your arms at your sides. Bend the elbow of your affected arm at a right angle, forming an L shape with your arm. Hold your hand out with your palm up. Slowly turn your wrist until your palm is now face down. Stay in this position for 5 seconds, and then slowly rotate back up. Repeat this 30 times, in 3 sets of 10.
5. Wrist Turn With Weight
Perform the same exercise as that described above, but this time while holding a lightweight.