If you have knee pain, use this massage to help boost circulation, move stagnate Qi (energy) and Blood. 1. massage top of bottom of knee, use strong pressure for 3-5 minutes. Use a stronger force to loosen up tendons and ligaments around the bottom of the knee 2. massage upper thigh for 3-5 minutes. 3. rub hands to warm them and massage the top of the knee, then put four fingers under kneecap and the thumb on top, hold for 1-2 minutes 4. sit on a stool or a higher chair, where you can let your legs hang. Swing each leg back and forth without touching the floor, one leg at a time, 200-500 times. Make sure to sit back on your chair, your feet shouldn't be touching the floor. Practice this several times per week and you will notice a great improvement in your knees.