How to get relief from T-rex Arms 😭

First time Gym.

Started with biceps without proper stretching and only with basic warmup.

Post first day - arms didn't get straight and minor pain.

Post second day - I'm officially T- rex 🦖 now 😭😭😭.

I won't be able to work with laptop in the office.

I want Relief faster 🥲🥲