Ideally, a co-contraction of the anterior and posterior muscles of the leg while weight bearing will provide stability to the knee joint. Sit on the floor in a long sit position to start. Legs will be out in front of you, and make sure you are in a neutral pelvis. Contract the quads for 5 seconds and try to slide the knee up the femur WITHOUT lifting the heels off the floor. Relax and try it again.
This may be really hard, and require a lot of concentration. Repeat 5 times on each side daily, even before class to help retrain the quads to provide knee stability. If you are feeling good about this, stand up and do the same thing, trying to lift the patella instead of the patella sinking back.
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