Bring your knee toward your chest in the lying down position.  In this position, straighten your knee, raising the foot in the air. When you feel a good amount of tension behind your knee or thigh, hold this for a slow count of 20-30 seconds. Then lower the leg. Repeat this movement.

How many how often?

Try doing 5 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 stretch the muscles behind your thigh (the hamstring muscles) and also a deep ligament in your knee (the capsule) which tends to tighten as your knee stiffens. In this respect in the overall management of knee arthritis this exercise is very helpful.

What can I expect to happen?

You may feel some aching around your knee and thigh. 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 movements feels easier. The calf and thigh might feel less tense.

Works best with?

Hip abduction, hip extension, bridging, calf stretch.