Centerworks Blog

Patella Exercise to Avoid Locked Knees and Reduce Knee Pain

If you’re one of those folks who has a tendency to lock your knees, and may occasionally be bothered with knee pain…  Here’s a video with a quick and easy exercise you can practice just about anywhere to help strengthen the muscles around the knee joint, become more aware of the difference between a locked and unlocked knee, and learn how to stabilize a straight knee without locking the joint.

The benefits of this simple kneecap dance exercise include: Less time standing with your knees locked, stronger quadriceps, freer movement of the leg, and better tracking of the patella (knee cap), which all help to reduce knee pain.

Have fun playing with your dancing kneecaps!

Posted by Aliesa George in Exercise and Fitness, Pilates Exercises, Techniques & Teaching Tips, Videos and tagged , , , , , , , , .

Copyright: If you reprint a post on this site or re-post it on your own blog or website, you must include the following attribution: © MMVIII-MMXIII, Aliesa George and Centerworks©. Used by Permission. Originally posted on

Dr Azhar
Dr Azhar

If patella does not move or less movement, then what should be done?

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Peanut Machine

I discovered your short article occasionally, which is a definitely fantastic post which express many information and facts to us. I hope we could exchange backlinks with you.

knee pain treatment
knee pain treatment

Hi buddy would it be ok if i used some info from here to use on one of our sites? cheers mate

Ford Saeks
Ford Saeks

As a speed skater I really appreciate these tips on protecting and reducing knee pain.


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  3. […] The goal is to maintain a soft knee bend and use the Quadriceps muscle to lift the knee caps up the front of your thighs. It’s exactly the same as the seated exercise. Click Here to review the steps for the Seated Knee Cap Dance Exercise. […]

  4. […] out the Knee Cap Dance exercise if you need to practice a preparatory exercise before progressing to this more challenging “TV” […]


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