- Stand up an firmly grab the inner sides of your knees with both your hands
- Move your knees rhythmically down and up 7 times
- Place your hands on top of your knees and maintain your position
- Move your knees clockwise and counter-clockwise 7 times in a circular pattern
- Rotate your knees in a circular inside-out pattern 7 times
- Change direction and rotate another 7 times
Note: You may want/need to release tension in your knees – Push hard on all your muscles around the knee with the tips of your fingers. The inner parts of your thigh muscles are normally very sore. If you find soreness in this area, apply even more pressure, so you can release tension.