1. Lie on your back with your knees bent.
2. Slide your heel back by bending your affected knee as far as you can. Then hook your other foot around your ankle to help pull your heel even farther back.
3. Hold for about 6 seconds.
4. Return to your starting position.
5. Repeat 8 to 12 times.
6. If you can, repeat these steps for your other knee.

1. Sit or lie down on a firm surface or the floor with your affected leg straight. Place a small, rolled-up towel under your knee.
2. Tighten the thigh muscles of your straight leg by pressing the back of your knee down into the towel.
3. Hold for about 6 seconds, then rest.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

1. Lie on your back with your affected leg straight. You can bend your other leg, if that feels more comfortable.
2. Tighten the thigh muscles in your affected leg by pressing the back of your knee down. Hold your knee straight.
3. Keeping the thigh muscles tight and your leg straight, lift your affected leg up so that your heel is about 30 centimetres (12 inches) off the floor. Hold for about 6 seconds, then lower slowly.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

1. Lie on your stomach with your legs straight.
2. Lift the foot of your affected leg by bending your knee so that you bring your foot up toward your buttock. If this motion hurts, try it without bending your knee quite as far. This may help you avoid any painful motion.
3. Slowly lower your foot back to the floor.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

• If you're not comfortable, try placing a pillow under your stomach.
• If your kneecap is uncomfortable, roll up a face cloth and put it under your leg just above your kneecap.

When you can do this exercise with ease and no pain, add some resistance. To do this:

• Tie the ends of an exercise band together to form a loop. To hold the band in place, shut a door on the band so the knot is on the other side of the door, or attach one end of the loop to a secure object. (Or you can have someone hold one end of the loop to provide resistance.)
• Loop the other end of the exercise band around the lower part of your affected leg.
• Repeat steps 1 through 5, slowly pulling back on the exercise band with your leg.

1. Lie on your stomach.
2. Wrap a towel or belt strap around the lower part of your affected leg. Then use the towel or belt strap to slowly pull your heel toward your buttock until you feel a stretch.
3. Hold for about 15 to 30 seconds, then relax your leg against the towel or belt strap.
4. Repeat 2 to 4 times.
5. It's a good idea to repeat these steps with your other leg.

1. Adjust the height of the bike seat so that your knee is slightly bent when your leg is extended downward. If your knee hurts when the pedal reaches the top, you can raise the seat so that your knee does not bend as much.
2. Start slowly. At first, try to do 5 to 10 minutes of cycling with little to no resistance. Increase your time and resistance bit by bit. The goal is to do 20 to 30 minutes with some effort, and without pain.
3. If you start to have pain, rest or cycle for less time or with less effort.

If you do not have a stationary exercise bike at home, you might find one to ride at your local health club or community centre.