Patellar Self Mobilizations

In this video I am demonstrating the patellar self mobilization exercise in 4 different directions. This is great for improving knee mobility, decreasing fascial restrictions, and decreasing pain. Instructions: 1) Sit on the floor with your legs stretched out in front of you. The knee has to be completely straight with the thigh and calf muscles completely relaxed. 2) Find the edges of your patella (knee cap) and place your thumb and index fingers of both hands around the 4 corners of the patella. 3) To mobilize superiorly, gently use your index fingers (lower fingers) to pull the patella up towards your hip. 4) To mobilize inferiorly, gently use your thumbs (upper fingers) to push the patella down towards your foot. 5) To mobilize medially, gently use your outer finger and thumb to push the patella in towards your opposite knee. 6) To mobilize laterally, gentle use your inner finger and thumb to push the patella out away from your opposite knee. 7) You will hold the end position of each mobilization for a few seconds and gently repeat as prescribed. Repeat exercise as prescribed by your physical therapist. Tips: -This is needs to be a very gentle amount of pressure. If you feel your muscles are guarding or fighting the mobilization, you are likely pressing too hard and need to go lighter. -Most people do not need to work on all 4 directions. Ask your physical therapist which ones are most important for you. -If you have had surgery to the knee such as a knee replacement, it is more likely that you will need to do all 4 directions. You might also have a lot of scar tissue causing the mobilizations to be more challenging. Ask your physical therapist for advice if this is the case for you. -Sometimes you might feel crunching or grinding with the mobilizations. This is not concerning most of the time unless it is causing significant pain. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention