Knee friendly quad stretch?

[Catrin]

I am unsure if it is the medication working, or if I am unconsciously doing things differently to help my knee-cap problem - but it is feeling much better! When I compare my knees in the mirror it is obviously different from my other one, but the discomfort is, basically, gone

I visited my fitter yesterday with my bike and we determined that my seat-post must go up more than an inch!!!!! We had been raising it, but apparently not enough to make a real difference.

That much is required just to get my knee to a 35 degree angle... He wasn't comfortable with raising it that much at once, so we marked the seat-post where it SHOULD be, then raised it a quarter inch from where it was. Every couple of rides I will raise it another quarter-inch, so it should just take a couple of weeks to get it where it belongs, weather permitting riding. We had only been raising it 3mm or so each time, but I stopped doing that when my injuries took me off the bike back in October.