1. Stand facing a wall with your feet about 30 to 60 centimetres (12 to 24 inches) from the wall. If you feel any pain when you do this exercise, stand closer to the wall.
2. Place your hands on the wall at shoulder height, slightly wider apart than your shoulders. Turn your fingers out a little, rather than straight up and down.
3. Slowly bend your elbows and bring your face toward the wall, keeping your shoulders and hips lined up. Then slowly push back to the starting position. Keep the motion smooth and controlled.
4. Repeat 8 to 12 times.

When you can do this exercise against a wall with ease and no pain, you can try it against a counter. You can then slowly progress to the end of a couch, then to a sturdy chair, and finally to the floor.

1. While sitting in a chair, straighten one leg and hold for 6 seconds. Do not lock your knee. Then slowly lower your leg.
2. Repeat 8 to 12 times with each leg.

When this exercise becomes easy, you can add a light weight to your ankle.

1. Lie on your side, with your affected leg on top. You can use your hand or a pillow to support your head.
2. Keep your knee straight and your leg in a straight line with your body.
3. Lift your affected leg straight up toward the ceiling, about 30 centimetres (12 inches) off the floor. Hold for about 6 seconds, then slowly lower your leg.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps on your other side.

• Keep your kneecap pointing forward.
• Don't let your hip drop back.

1. Stand with your hands lightly resting on a counter or chair in front of you. Put your feet shoulder-width apart.
2. Slowly bend your knees so that you squat down like you're going to sit in a chair. Make sure that your knees don't go in front of your toes.
3. Lower yourself about 15 centimetres (6 inches). Your heels should stay on the floor at all times.
4. Rise slowly to a standing position.
5. Repeat 8 to 12 times.