first off, until you get some slack in those muscles, you will not really recover. so get yourself over to armaid.com and tell Terry that that guy in Omaha sent ya. and then get yourself a WP900 from Amazon. https://www.amazon.com/DECKER-WP900-6-Inch-Random-Polisher/dp/B000077CPT/ref=sr_1_2?dchild=1&keywords=wp900&qid=1616375973&sr=8-2 and use them every day. your muscles have shortened themselves from over use form years of keyboarding and whatnot. you need to reverse the shortening before anything else good will happen.

until you get some real slack into those muscles, you will be behind the 8 ball so to speak. i would recommend get yourself a WP900 from Amazon (link to follow) and use it on your entire arm daily, it is an extremely powerful tool. a little cardio after that to get the blood flowing to your constricted muscles will do wonders for you. and get an armaid (armaid.com) it is a wonderful tool for your hands and forearms. https://www.amazon.com/DECKER-WP900-6-Inch-Random-Polisher/dp/B000077CPT/ref=sr_1_1?dchild=1&keywords=wp900&qid=1599854222&sr=8-1