An inmate may be released from jail by: 1  Paying the bail or fine. 2  Contacting a bail bond company (We cannot refer you to a bondsman. 3  Release order from the court.  Time served.
The following upper arm pain stretches are the exercises you should perform to alleviate pain, strengthen muscles, and reduce inflammation: Shoulder Stretching. In a sitting or standing position, cup your elbow with the opposite hand.
Perform five to 10 minutes of light cardio exercise, such as walking, jogging or jumping rope, to warm your body and muscles before training your arms. Complete one to three sets of pushups to strengthen your biceps, triceps and shoulders.