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.

 

Hold for about 10-15 seconds and then release.

Repeat 5 times.

You should feel immediate relief after this simple exercise.

We wish you good health!