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

• keep shoulders on the ground
• let your hips twist off of the ground
• hold for 30 seconds

Key Points

• both knees at 90 degrees
• push back knee into the floor
• hold for 10 seconds then switch
• 5x on each side

Key Points

• squeeze quads
• slow down phase
• 2-4 sets of 8-12 reps on each leg

Key Points

• squeeze thighs together
• knees bent at 90 degrees
• hold for 30 seconds x3