HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Let gravity pull your knee into extension and/or use your hands as needed to help move your knee into extension. Hold until your knee begins to feel a little uncomfortable – not painful. Then relax your leg. Repeat as needed or prescribed.
FEEL: This should feel like a stretch behind your knee, maybe even your calf and hamstring. It can be normal sometimes to feel discomfort in the front of the knee, try to readjust your position if it is not tolerable discomfort. See video for other tips.
COMPENSATION: Do not let your foot rotate out to the side. Make sure to only prop your foot on the chair so there is an empty space under your knee.