These exercises shouldn’t cause pain, if you experience a problem, stop the exercise and consult your Osteopath or other medical practitioner. If you have an existing complaint, it would be wise to consult your practitioner to check these exercises are appropriate for you.
Squats with core ball against the wall
Standing up straight, place the core ball between your back and the wall. Maintaining the ball between you and the wall squat down, try and bring your thighs parallel to the floor. Then return to standing. Try and repeat 10 times, then rest and try again. This is a great exercise to build strength in your quadriceps muscles.
Standing, consider using the wall or a chair for support if necessary. Bring your heel up to your bottom, and hold your foot/ankle here in order to maintain a stretch at the front of your thigh. Hold for 30 seconds and then repeat on the other side.
Knee mobility exercise
Sitting on the floor with both legs out straight ahead of you. Bend one knee and slide the foot in towards your bottom, bend your knee as much as possible and relax to the floor. Repeat 10 times on each side.