1. Technique
Lie on a flat surface, on the floor or in bed if it is firm enough.
You should keep one leg bent while the other should be fully extended.
Grasp the bent leg around the tibia with your hands and pull it toward your chest.
Pull only as far as is comfortable.
Then slowly begin to rotate the foot inward toward the extended leg to about a 30-degree angle.
Now you can pull your knee a little closer to your chest.
The toes pointing inward help the natural movement of the knee.
So these exercises will help open the knee joint and relieve the pressure.
Stay in this position for about 10-15 seconds.
Rest and repeat 5 times.
Take a towel and roll it up.
Place it under the knee, wrap your arms around the shin again and pull it toward your chest.
Again, rotate the foot down toward the extended leg.
Your knee may pop out, but don’t worry.
If it happens naturally, it is normal.
However, you should not experience unbearable pain, otherwise stop training immediately!
Hold in the extended position for about 10 seconds and release.
2. Technique
Stand next to the bed, place a knee on the bed and again place a rolled towel under it.
Now use your body weight to push your butt down toward your leg.
Gently press into this position as long as it is tolerable.
continued on next page
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