The knee is a crucial joint protected by four ligaments—two cross-shaped ligaments and two collateral ligaments. To keep the collateral ligaments (connective tissues that keep your knee stable) healthy, it is important to provide a good stretch to the sides of the knees. Here is a posture to provide the stretch to the lateral and medial sides of the knees. The posture also helps the legs and the thighs.
METHOD
☞ Keep a chair with its seat against a wall
☞ Stand upright facing the wall and about 12 inches from the chair
☞ Join the feet; press both the feet evenly; and feel the pressure on the inner and outer edges of the feet
☞ Pull the kneecaps; roll the thighs inward, tighten the buttocks
☞ Take the left leg forward crossing the right knee
☞ Turn the left foot out and keep it perpendicular to the right foot
☞ Straighten the left leg and press the left foot evenly
☞ Keep the right leg straight; pull the kneecap and press the inner edge of the right foot
☞ Stay for about 50 seconds
☞ Bring the left leg back and stand upright
☞ Take the left leg back, crossing the right knee
☞ Turn the left foot in and keep it perpendicular to the right foot
☞ Straighten the left leg and press the left foot evenly
☞ Keep the right leg straight; pull the kneecap and press the inner edge of the right foot
☞ Stay for about 50 seconds
☞ Bring the left leg back and stand upright
☞ Change side and relax