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This is a fabulous exercise for stabilizing the knee joint. However, you must follow this exercise with the quad stretch to prevent too much compression of the knee joint.
Sit on the floor with the leg outstretch. Place a pillow or rolled towel under the knee. Squeeze the knee to the floor and hold for 5 seconds. Be sure the knee cap moves up the center of the thigh. Don't allow the knee joint or the leg to twist at all.
Hold for 5 seconds. Repeat for 2 sets of 12 repetitions.
3D Spine Simulator