good gentle knee exercises for folk with knee pain hindering movement can be found at http://www.synviscone.com/managing-knee-pa in/knee-exercises.aspx?utm_campaign
These are from a company that makes replacement gel for arthritic knees with no lubrication inside, & are designed for folk with serious disability. A good place to start if you are really hurting. Videos demonstrate. As always, checking with your doc or physical therapist is a good idea before starting, & if pain persists more than 2 hours after exercise, you overdid.
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