First, put the ball on a firm surface. Lay your forearm on top of the ball and roll the ball by moving your arm. Try to go from the wrist all the way to the elbow, periodically changing directions and moving the forearm to varying degrees. You should perform this for approximately 2 minutes with the palm down and 1 minute with the palm up. If you find a really tender spot, pause your arm there and leave it there for 10 seconds or so. If you find a lot of sore spots, it may be a good idea to do this everyday at home or in your car. In your car, just put the ball on your center console and roll it around.