If you only remember one thing from this program, make it this.

These two stretches (the standing quad stretch and the seated leg-cross position) are absolutely essential for your recovery. Too many physical therapists underestimate how aggressively your range of motion needs to be pushed early on, and too many doctors don’t realize how little their patients are actually doing at home.

This isn’t optional—it’s the foundation of your recovery. You need to start working toward these positions as soon as possible, even within days after surgery, and continue consistently.

If you skip this phase or wait too long, you’re risking stiffness, chronic limitation, and possibly a manipulation under anesthesia (MUA)—which is painful, frustrating, and rarely gives the results you expect. Treat these stretches like your new daily religion. They are the key to getting your flexion back.

And if you’re in the free 7-day program or simply watching this video because it’s open to everyone—do this exercise. Even if you never watch another video of mine, never join a program, and forget all about me—don’t forget this. Do it until you can easily reach at least 90° of knee flexion.