Continuously bending and straightening the knee within its comfort zone will promote circulation and regulation of the synovial fluid, which helps lubricate and nourish the joint. This exercise will also strengthen and relax the muscles surrounding the knee, helping to reduce strain.
- Lie on your back, arms to the side, with your legs straight.
- Alternately bend and straighten each knee, sliding the heel towards the buttocks, for 10 slow deep breaths.
- Make sure you only bend the knee within its comfort zone and do not hyperextend the knee as it straightens.
- This exercise can be performed in a warm bath to relax the surrounding muscle, or in a cold bath to reduce inflammation.