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You must start with Phase One: Heal the knee first!! These routines specifically designed for those with bone-on-bone knee pain. Bone on Bone Routines – Gentle Movements for Reclaiming Comfort and Confidence guides you through soothing, low-impact movements that reduce inflammation, improve joint mobility, and restore hope—without pain, pressure, or strain. This is where true healing begins. You may pick between the 6 different routines 1. Stretching/ with trigger point therapy 2. Tubing standing and chair 3. Standing isometric holds 4. Chair lymphatic massage 5. Bed and Floor **6. Strengthening Routine - Only perform this routine after your knees have stopped hurting After Phase One I suggest you get flexible with the stretching. Then pick and choose according to your fitness level.