HOW: In a seated position straighten out the leg in which you plan on mobilizing the kneecap. With your pointer fingers move your knee cap from side to side holding the knee cap at the end for a couple of seconds each. You also have the option of pushing your knee cap up and down.
FEEL: You will feel the knee cap moving, there shouldn't be much of a stretch sensation here.
COMPENSATION: Avoid putting pressure down into your knee cap as this may feel uncomfortable