3. Tire Flips
Why use a weight at all you might ask? The reason is that this is going to allow you to not only restore movement, but actually build the strength in the area and the surrounding muscles. This is our objective.
Another tip then is to try and build the strength in the biceps which also support this area. You can do this using a movement that is not a stretch, but rather an exercise: the tire flip. As the name suggests, this involves flipping a tire by reaching down to pick it off the ground at one end, then turning it over.
This exercise is what we call concentric only. That means you are contracting (shortening) the muscle, but never lengthening it. Seeing as the lengthening is what causes the pain and inflammation through the creation of microtears, this is a good way to slowly restore strength without exacerbating the problem.
You should definitely get the go-ahead from your physician first for this one though, and not rush into it. Only when you are ready can you use this movement as a good form of rehabilitation.