Clamshells
Try to lie on one side and use a towel roll or a pillow to support your neck. By bending your knees towards your chest, keep the back straight and align your feet with your body. By keeping your feet closer to each other, lift the top of your knees toward the ceiling. Try not to roll forward and keep the hips straight while you are lifting your legs. You can have brief pause and then gradually lower your knee to the starting position. Do 3 sets of almost 10 repetitions every day for once to alleviate your knee pain. It is optional to position your back against the wall to prevent rolling forward and keep your body straight. Do this exercise for 2 to 3 days per week.