Loong, here are the first exercises I sent. If you lose them you can look them up in the Forum. Your right they were on a post on 1/27:
Quadriceps Set:
Sit on the bed with your legs straight out in front of you
Squeeze the muscles on the top of your thigh and pull your kneecap towards you
Hold the squeeze at the top, and release
Repeat 10 times on each leg
Build up to two sets of 15 repetitions on each leg
Leg Extension Using a Roller:
Sitting on the bed with your legs straight out in front of you, place a rolled towel under one knee
Contract your quadriceps muscles, lift your foot, and straighten your leg
Relax your thigh and lower your leg
Repeat 10 times on each leg
Build up to two sets of 15 repetitions on each leg
Standing Leg Lifts
Hold the back of a chair for balance
Turn and face the side, it doesn’t matter right or left
Lift your leg out in front of you with a flexed foot
Don’t lock the knee but pull up on the kneecap as you lift
Do this 15 times on each leg; build up to 2 sets
Hold the back of a chair for balance, facing the back of the chair
Shift your weight into your left leg
Lift your right leg out to the side with muscles tensed
Stand up straight; don’t lean towards the leg being lifted
Repeat 15 times on each leg; build up to 2 sets
Loong, the only exercises I can find are from the article I wrote on knees. You can read it here:
Easy Exercise to Relieve Knee Pain These are all I have.