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Avoid sitting cross legged.
Avoid squatting- quadriceps exercises- lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core strengthening exercise- straight leg raised with toes turned outward, repeat 10 times, twice a day.
Hi dear friend,
apply ayurvedic oil on your knee joint and do yoga exercises for knee.
Do knee cap tightening by proper synchronization wd breathing
inhale & tight your knee cap
exhale & relax your knee cap
you can feel it by putting your hands on your knee joints. You can also do another yogic exercises too which yields positive results
you can consult me too for further details.
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