Now push and pull with your opposite leg and back and forth with your arms on the roll so that it rolls along the muscles on the outside of your thigh.

Tip: this knee pain exercise helps relieve tension in the muscles on the front of your thighs.

Now push and pull with your opposite leg and back and forth with your arms on the fascia roll so that it rolls along the muscles on the back of your thigh.

This exercise helps relieve tension in the muscles on the back of your thighs.

Tip: if you want to intensify the pressure during this knee pain exercise, place your free leg over the leg you will be using.

When the pain slightly subsides, alternate bending and extending your knee.

Tip: you can also perform the knee pain exercise on a chair. The pressure will be a little more intense.

Tip: make sure that you are performing this exercise for knee pain slowly.

You will now feel a stretch on the front of your thigh. Repeat the stretch with the other leg.

Tip: push your hips forward a little to increase the stretch.

Now raise your buttocks until they are in line between your knees and shoulders. Only your feet, shoulders and head should be touching the floor. Now guide your buttocks back toward the floor in a controlled manner without touching the floor.

Tip: engage your glutes and abdominal muscles throughout the exercise.

Now, with your upper body upright, move your buttocks back and down until you reach about 90° in the knee joint. Then push yourself back up to the starting position.

Tip: this knee exercise helps in particular with strengthening the muscles on the front of your thighs. It also works the other leg and core muscles.