This exercise will lengthen and strengthen the muscles around your knees, decompressing the joint and helping relieve knee pain.
1. Hold the back of your chair with both hands. Place your feet close together and bend your knees.
2. Rapidly kick one leg sideways while simultaneously and rapidly straightening the standing leg.
3. Point the foot of the extended leg.
4. Slowly land on your extended leg in a controlled fall. To control your fall, tighten the muscles around your knees and pull your torso upward out of your hips. (The controlled fall is the secret to strengthening your muscles and protecting your knees.)
5. Push yourself upright to return to the standing leg.