Seated Patella Mobilization
Seated with the legs long and the thigh relaxed, both hands glide one kneecap gently up and down and from side to side.
How to do it
Setup
Seated on the floor, legs straight, torso leaning forward, fingers and thumbs around the edges of one kneecap.
Steps
- Let the front of the thigh go soft so the kneecap can move.
- Glide the kneecap slowly up and down, then side to side.
- Keep each glide small and easy, then switch knees.
Common mistakes
Tightening the thigh: a tense quadriceps locks the kneecap; let the leg rest. Pressing the kneecap down into the knee: move it along the surface, never into the joint. Pushing through pain: stay in the easy range.
Breathing
Steady throughout; never held.