Knee Flexion with Heel Slide

Lie down on your back on the floor with both your legs bent at your knee joints.

Slowly slide the heel of your affected side back towards your hips, keeping your heel on the floor.

Then draw your heel even farther by crossing your other foot around the ankle of your affected side.

Hold for a count of 6 seconds.

Relax and repeat at least 8 to 12 times.

Switch legs and repeat steps 1 through 4, even if only one of your knees is affected.