1 EXTENSION/ FLEXION STRETCH
Pull the fingers of a hand towards you (fingers up, palm facing away). Then turn the fingers down, palm facing you, and pull inward. Hold each stretch for several seconds, then repeat with the opposite hand.
2 ROTATIONAL INCLINE CURLS
Sit on an incline bench and hold two dumbbells at your sides. Lift the weights to your chest with your palms facing inward. Rotate the palms away from you, and return to the start (two sets, eight to 12 reps).
3 DUMBBELL ROTATIONS
Holding dumbbells upright, rotate them to the left 90 degrees, then back to upright. (Two sets, eight to 12 reps, then repeat the exercise in the opposite direction.)