Sit on an exercise bike.
Start by rocking the pedals back and forth alternately bending your knee and straightening your knee.
During each repetition try to bend your knee further.
As you get warmed up and feel comfortable start to pedal backwards full circles.
Assist with your other leg as needed.
Try to keep your pelvis level whilst pedaling so the movement occurs from your knees.
When ready change the direction and finally start pedaling forwards.
Continue for as long as prescribed.
During your work out, if you want, you can increase the bend required from your knee by adjusting the seat to a lower position.
After adjusting start by rocking followed by pedaling backwards until you feel ready to pedal forwards again.
