Key Points

• use a lighter pressure
• scrape the front of the knee below knee cap
• scrape for 30 seconds

Key Points

• bend the knee
• use the concave edge
• scrape for 30 seconds

Key Points

• straighten the knee
• use the convex edge for stronger pressure
• scrape for 30 seconds

Key Points

• pull bottom leg backwards
• keep your hips stacked
• hold for 30 seconds

Key Points

• tuck your pelvis under
• push hips forward
• hold for 30 seconds

Key Points

• squeeze thighs together
• squeeze quads at the top
• 2-4 sets of 8-12 reps on each leg

Key Points

• turn toes outwards
• keep knee straight
• 2-4 sets of 8-12 reps on each side