Sit in a comfortable chair and place the affected arm, palm up, on the same side thigh. Place the heel of the opposite hand just below the elbow joint in the middle of the forearm. Put pressure straight down and toward the outside of the forearm. Picture trying to separate the bones of the forearm. Perform this toward the wrist, in about one hand-width steps, holding each one 5 seconds. As you progress through this step, add up and down motion of the wrist as you perform the steps above.