Safety disclaimer: Any injury can be made worse by inappropriate use of mobility tools.
Please consult with your medical professional if you have any pre-existing issues or have concerns about using a mobility tool.
Forearms
Biceps/Triceps
The forearms can be mobilized by directly pressing or twisting your unit in by hand, or by placing your unit on a weight bench or box and pressing down on it with your forearm.
Your other hand or forearm can be used to increase the weight being applied. While pressing down open or close the hand on the side being mobilized, or bring your wrist through a series of extension and flexion. Shift your unit up or down your forearm and repeat.
Shoulders
The middle and anterior deltoid should be addressed with direct pressure, twisting your unit, or slowly dragging it down the shoulder by hand. In order to mobilize your posterior deltoid and rear rotator cuff muscles place your unit at or just below your rear armpit, lay on your side so the unit is pressing into the floor, and go through a series of internal and external rotation movements. Adjust the unit up or down and repeat.
The biceps and triceps are best addressed by directly pressing or twisting your unit in with your other hand.