Stand up straight with your arms at your sides. Make a fist with each of your hands, and then shrug your shoulders up toward your neck. You may feel a bit of pain. At that point, stop with the upward movement and hold your position for three seconds. Return to the starting position. Do this ten times, take a 30-second break, and repeat the entire set. Once you can do this without pain, use light dumbbells (3 to 5 pounds) as you do this exercise.
Hold your arms at your sides while holding the dumbbells. The palms of your hands should be pointing out. Lift your arms to your shoulders and then return to the starting position. Do ten curls with each arm. Use 3-to-5-pound dumbbells for this exercise.
Stand close to the wall. Put the forearm of your injured arm against the wall. Your upper arm should be parallel to the floor. Slide your forearm up the wall until you feel pain. Stop at that point, then return to the original position. Do this ten times, then take a 30-second break before repeating the set.