Lying on a firm surface, with your feet on the floor, slide your heel towards your hip, bending at the knee as much as you can and then return to the start position. Repeat this movement. Ensure that you are not straining your back.

How many how often?

Try doing 10 to 15 exercises at a time, in 2 or 3 sets, with a short rest in between.  You can repeat this again in the day.  If you find this helpful it can be done at intervals in the day depending on your pain and stiffness.

What is the benefit of this exercise?

To maintain and restore vital knee mobility. By maintaining movement in your knee joint, you make more surface area available for weight bearing, thus reducing stress. This simple movement keeps tissues flexible, and good cartilage healthy.

What can I expect to happen?

You may feel some tension or soreness at the front or back of your knee, and you might hear some noise arising from your knee. All of this is normal. After getting used to the exercise, you might find that it can be used to reduce pain, and that your walking feels easier.

Works best with?

Hamstring stretches, calf stretches, inner range quadriceps exercises.