Supine Low-Load Long-Duration
Sit up or lie on your back with both legs straight and your ankle propped up on a pillow or rolled towel. Make sure there is a gap between the back of your knee and the surface you are on. Place a 5 lbs weight above your knee and hold that position for 5 to 30 mins, as tolerated. Add another weight below your knee to increase the stretch intensity. Try as much as you can to relax.
This exercise will help straighten your knee. Alternatively, you can hang the straps of a backpack or handles of a tote bag above and below your knee with weights or everyday objects placed in them.