It is very common for people to develop various knee problems. Often this is the result of overuse,
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This first exercise can be done in a chair just as easily and effectively as on the floor as shown. Bend your working knee. Flex your quadricep muscle (on the front of your thigh), and push your knee downward. You won’t actually be moving your knee, you’re just pushing it down internally while tightening your quad.

You can actually do this at work or while watching TV. Just extend your involved leg so that it has a bend at the knee as shown. Push your knee downward, hold and stay flexed for about 10 seconds, then rest for about 5 10 seconds and repeat about 10 more times. You can really do this exercise as often as you remember and have time. Having strong quad muscles is very important since they help to support your legs and take strain off the knee joint as you exercise. Conversely, many knee problems come as the result of having weak quads.

For this next exercise, lie on your back. Prop up the underside of your thigh using a pillow so that your knee as at the 45 angle shown. While keeping your knee in place, lift your lower leg so that it is extended straight, then lower it. Slowly count 1, 2 while lifting, and 3,
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Try to do about 15 repetitions of this exercise, but of course stop if it becomes painful or if you cannot maintain proper form. Rest about a minute,
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For this last exercise you will need an exercise ball or a chair. Lie on your back as shown,
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