Quadriceps Muscles Exercise
The very first thing you have to do is, contract the quadriceps muscles of the knee. It is simple to perform where you just have to push the back of the straightened knee specific knee down right into the bed. Now hold it for 5 to 8 seconds and the release it very gently.
Now slide the heel of the operated knee on the smooth surface of your bed. Continue sliding until the knee bends and your foot automatically moves in the direction of your buttocks. At the moment, slide the bended knee back down on your bed in a comfortable position and straight it properly.
Full Leg Exercise
Once you put the knee down, gently slide the entire leg out to the side to a perfect 45-degree angle and hold for 5 seconds. Now carefully slide it down to straight and comfortable position.
Turn (bend) the knee very carefully in order to place a comfortable bolster pillow beneath it. Now smooth down (straighten) the knee to raise the foot off the bed. Make sure that the back side of your knee is in contact with the pillow beneath it. Now gently bring the raise leg down to the bed and place it straight.
Set your knee straight and then lift it off the floor, trying to get it to move to full extension. Now gradually and carefully lower the raise foot in order to bring it down to the surface of the floor.
Use marching motion movements to raise your knee into the air, stretching it fully. Low the leg in slow motion and rest it on the floor.
Set a medium bolster pillow in between your knees. Now press it with the help of both knees and hold it for 5 to 10 seconds. Release the bolster gently and repeat this exercise 3 times a day.