1) put each hand forward, extend palm and fingers straight up like you’re a traffic cop with a whistle in his mouth before they invented stoplights

2) from that arm position, flop the hand straight down and pull back from the outside with the other one for 20 sec.

3) shake your wrists like you’re drying off your hands. keep your elbows fairly still, as in don’t use your upper arms to whip them, loosen the muscles that move the wrist from side to side

That’s literally all I’ve been doing, like in whatever spare moment once an hour or two, and it’s helped a ton