to be honest I had a tough time understanding it as well.. Sometimes Scraps descriptions take some time do decipher, but they're well worth the time spent trying to understand.

I'll try and explain it, BUT keep in mind I might be doing it wrong as well...

1) stand casually with both your hands to the side, but your palm facing forward instead of facing your body like you would normally stand)

2) reach behind your back your back with one hand (left for this example) and grab your right forearm about 4 inches above your forearm (I'd say about half way between the wrist and the elbow

note: for this step, make sure while grabbing your forearm, your palm is facing outward to the front of your body (or to put it another way have ur palms facing the direction you are looking), If you were to naturally reach around and grab your forearm you would have your palm facing backward.

3) once you have a grip of your right forearm, slowly start lefting your arm by bending at the elbow as if your doing a slow bicep curl.

4) once you have gone up 90% of full motion in your right arm slowly bring it back down to your side

5) repeat above steps with opposite arm

6) do it 3 times for each side

7) do it twice a day



.. hope that helps.. Scrap can correct me if I'm wrong.. good luck