Then squeeze your knee down into the roll towards the ground. If you want, put a rolled towel underneath your knee to give yourself a target. Sit in long sitting with your legs straight out in front of you. This video will show you isometric or setting exercises for your knee that will help strengthen your muscles before you are eady for big movement exercises. Sometimes you are not ready to perform strengthening exercises with full movements because you don't have enough strength yet, or because it hurts too much.
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