Stand up straight with a chair or other high stable object positioned in front of you.
Place the foot of your affected leg on the chair, making sure your weight remains predominantly through your stance leg.
Take your hand on the same side as you bent leg, and place the heel of your hand behind your knee.
You should try to hook the heel of your hand behind the bone you feel down the side of your leg.
Take your other hand and place it across the front of your leg, just below your knee.
You should feel your fingers wrap around your bone and grasp the outer edge.
As you take your weight forward to bend your knee, simultaneously use both hands to rotate your shin inwards.
As you straighten back up release your grip.
Find the point where your knee becomes stiff and oscillate the movement at this point.