I have 2 long and strong elastic type strips that I was given, for physical therapy, previously. I lay on my back and push outward, under pressure, while flexing my knee as far as I can. It is a sort of deep knee bend, but laying down on my back. I find the flexing is good for my knee. With bad knees, I can no longer do deep knee bends in the normal way. I do this, 2 times per day(25 reps), on my off days from the stationary bike (30 min), and tread mill (15 min) which is every other day. I own the bike and tread mill and they are here at my home.
As I stated earlier, I am unable to do much serious walking, but do manage to get in 15 minutes at 3.2 mph. That is as fast as my knee will allow me to walk without much pain. I am hoping I can get the knee surgery done before the March date so I am working hard.
I have really noticed a big difference in my ability to rise from a sitting position. I will say I am pushing the exercise as far as I can without suffering greatly the next day. I have only been doing this, in earnest, for almost 3 weeks and have already noticed a difference.
Just do what you can, and try and push yourself, a little bit, daily. That is what I am doing but must be careful with it. I started doing this every day, but had to back off as I was in constant pain afterwards. I noticed the day off from the machines gives my muscles time to recharge. Just do the flexing on off days from the machines.