The hospital said I'd pulled a few ligaments in my calf and had badly sprained my arm. Recommendation was to keep moving both so they wouldn't stiffen up. My arm just isn't getting any better. When I move my arm back and forward it feels like something needs to "click". Like when you pull your finger and it makes that noise! I'm taking painkillers but thought my arm would have improved by now. Went back to the doctor who said to do exercises on it but they're not helping

Ligaments take a long time, it is good you didn't tear one, because they done mend. The clicking sound is the ligament. It is going to take while before you are back to normal.

Tick

Thanks very much... puts my mind at rest!

Use moist heat, and yes, move your arm while sitting around.
That need to click feeling might be something that would benefit from physical therapy or a chiropractor, after another week or 2 of no relief.
A