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If you sit around in office chairs all day, your knee joints aren’t being lubricated. That can lead to knee pain.
Try the quad pump, a 10-second exercise that causes your cartilage to secrete fluid, bathing the knee joint in nutrients to keep it healthy.

Sit in a chair and extend your legs straight out so that your heels rest on the floor. Now tighten your quadriceps, the thigh muscles above your knees. Hold the contraction for 2 seconds then release. Repeat five times to squeeze lubrication into your knee joint.

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