Patella Movement (Passive)

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Patella Movement (Passive)

Dandasana

  • Sit with both legs stretched, heels together.
  • Place the palms on the floor by the side of the buttocks.
  • Make the spine, neck and head erect.
  • Close the eyes.

I. Starting position (Sthiti): Dandasana

  • Place the palms on the right knee.

II. Practice

  • Slowly, push the right kneecap (Patella) forwards with both the thumbs, keeping the fingers around the kneecap for support.
  • Then, slowly pull it backward with the fingers of  both hands.
  • Repeat this movement carefully ten times.

Right and left movement

  • Next, move the right kneecap to the right and then to the left alternately with the fingers of both hands.
  • Repeat this slowly and gently ten times.

Rotation 

  • Finally, cover the right knee cap with the right palm and rotate it clockwise and then anti-clockwise ten times each giving it a gentle massage.
  • Repeat all the three types of exercises with the left kneecap.

NOTE:

  • It becomes more effective if you can synchronize the movements with deep and slow breathing.
  • Breathe in during movements (forward, backward, right or left) and breathe out while relaxing.