For reference 

The knee cap is the bony thing on top of your knee joint.  It has some mobility to it.  It can go up/down, left/right, diagonally, rotationally, and dorsal/ventral.  The amount of movement is going to be explored with the likely result the kneecap will self-correct to the extent that it can. 

It has a lot of things connecting to it.  After this, you may be surprised to find out just how many things!  From this picture you can see tendons connecting to muscles and ligaments connecting to other bones.  

Up/Down Slide

• Check the up/down movement for reference:  
  • Gently 'drag' your hand across your kneecap up towards your thigh, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
  • Gently 'drag' your hand across your kneecap down towards your shin, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move that way.
  •  If it does not want to move in one or both directions, do not make it move.  You may be aware in your mind of a preference and you can use that instead of an actual movement, or you can go on to the next set of directions to explore.

• Which ever direction has the greatest comfort, usually also the greatest movement but not always, move in that direction finding the greatest comfort.  This could be as little as 1/32 of an inch, or it may be an 1/16 of an inch.
• Start counting to 60 - you're counting out a minute.  
• Sometime before you get to 60, your kneecap will most likely start to travel, of its own accord, back to 'neutral.   If it doesn't, your done when you hit 60 in any event.

• Check the up/down movement again:  
  • Gently 'drag' your hand across your kneecap up towards your thigh, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
  • Gently 'drag' your hand across your kneecap down towards your shin, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
• Chances are there is a more even amount of comfort and movement.  If your kneecap was too loose, there will be less movement in it and that will be a good thing.  If it was too tight, there may be more movement and that will be a good thing.

• You can do the up/down direction again one more time if you like.

Side to Side Slide

• Check the side to side movement for reference:  
  • Gently 'drag' your hand across your kneecap to the inside of your leg towards your other knee, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
  • Gently 'drag' your hand across your kneecap to the outside away from your other knee, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move that way.
  • If it does not want to move in one or both directions, do not make it  move.  You may be aware in your mind of a preference and you can use that instead of an actual movement, or you can go on to the next set of directions to explore.

• Which ever direction has the greatest comfort, usually also the greatest movement but not always, move in that direction finding the greatest comfort.  This could be as little as 1/32 of an inch, or it may be an 1/16 of an inch.
• Start counting to 60 - you're counting out a minute.  
• Sometime before you get to 60, your kneecap will most likely start to travel, of its own accord, back to 'neutral.   If it doesn't, your done when you hit 60 in any event.
• Check the up/down movement again:  
  • Gently 'drag' your hand across your kneecap to the inside of your leg towards your other knee, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
  • Gently 'drag' your hand across your kneecap to the outside away from your other knee, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
• Chances are there is a more even amount of comfort and movement.  If your kneecap was too loose, there will be less movement in it and that will be a good thing.  If it was too tight, there may be more movement and that will be a good thing.
• You can do theside-to-side direction again one more time if you like.

Diagonal Slides

• There are 'two' diagonals:  up-out / down-in and up-in / down-out.  It doesn't matter which you start with, but since I have the up-out picture on top, I'll use that first.
  • Gently 'drag' your hand across your kneecap to the outside of your leg and up towards your outer thigh, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
  • Gently 'drag' your hand across your kneecap to the inside of your leg and down away from your other knee towards your shin, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
  • If it does not want to move, do not make it  move.  You may be aware in your mind of a preference and you can use that instead of an actual movement, or you can go on to the next set of directions to explore.

• Which ever direction has the greatest comfort, usually also the greatest movement but not always, move in that direction finding the greatest comfort.  This could be as little as 1/32 of an inch, or it may be an 1/16 of an inch.
• Start counting to 60 - you're counting out a minute.  
• Sometime before you get to 60, your kneecap will most likely start to travel, of its own accord, back to 'neutral.   If it doesn't, your done when you hit 60 in any event.
• Check the up/down movement again:  
  • Gently 'drag' your hand across your kneecap to the outside of your leg and up towards your outer thigh, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
  • Gently 'drag' your hand across your kneecap to the inside of your leg and down away from your other knee towards your shin, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
• Chances are there is a more even amount of comfort and movement.  If your kneecap was too loose, there will be less movement in it and that will be a good thing.  If it was too tight, there may be more movement and that will be a good thing.
• You can do the same diagonal again one more time if you like.

Rotations

• You can rotate clockwise and counter-clockwise.  It doesn't matter which you start with.
  • Gently 'twist' your hand atop your kneecap as if your turning a doorknob, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
  • Gently 'twist' your hand atop your kneecap as if your turning a doorknob the other way, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably  move.  
  • If it does not want to move, do not make it move. You may be aware in your mind of a preference and you can use that instead of an actual movement, or you can go on to the next set of directions to explore.
• Which ever direction has the greatest comfort, usually also the greatest movement but not always, move in that direction finding the greatest comfort.  This could be as little as 1/32 of an inch, or it may be an 1/16 of an inch.
• Start counting to 60 - you're counting out a minute.  
• Sometime before you get to 60, your kneecap will most likely start to travel, of its own accord, back to 'neutral.   If it doesn't, your done when you hit 60 in any event.
• Check the up/down movement again:  
  • Gently 'twist' your hand atop your kneecap as if your turning a doorknob, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably move.
  • Gently 'twist' your hand atop your kneecap as if your turning a doorknob the other way, suggesting to your knee cap to move in that direction, and notice how far your kneecap can comfortably  move.  
• Chances are there is a more even amount of comfort and movement.  If your kneecap was too loose, there will be less movement in it and that will be a good thing.  If it was too tight, there may be more movement and that will be a good thing.
• You can do this again one more time if you like.

Dorsal/Ventral - Teeter totter

• You can also explore the movement in your kneecap by pressing down and lifting up at opposite ends of an imaginary teeter-totter.  For exmple: 
  • Gently 'weight' your hand at 3 o'clock (you might want to use finger tips for this) and lift the kneecap at 9 o'clock and notice how far your kneecap can comfortably move.
  • Gently 'weight' your hand at 9 o'clock (you might want to use finger tips for this) and lift the kneecap at 3 o'clock and notice how far your kneecap can comfortably move.
  • If it does not want to move, do not make it  move.  You may be aware in your mind of a preference and you can use that instead of an actual movement, or you can go on to the next set of directions to explore.
• Which ever direction has the greatest comfort, usually also the greatest movement but not always, move in that direction finding the greatest comfort.  This could be as little as 1/32 of an inch, or it may be an 1/16 of an inch.
• Start counting to 60 - you're counting out a minute.  
• Sometime before you get to 60, your kneecap will most likely start to travel, of its own accord, back to 'neutral.   If it doesn't, your done when you hit 60 in any event.
• Check the same teeter-totter movement again - in this case:
  • Gently 'weight' your hand at 3 o'clock (you might want to use finger tips for this) and lift the kneecap at 9 o'clock and notice how far your kneecap can comfortably move.
  • Gently 'weight' your hand at 9 o'clock (you might want to use finger tips for this) and lift the kneecap at 3 o'clock and notice how far your kneecap can comfortably move.
• Chances are there is a more even amount of comfort and movement.  If your kneecap was too loose, there will be less movement in it and that will be a good thing.  If it was too tight, there may be more movement and that will be a good thing.
• You can do the same diagonal again one more time if you like.

You can repeat this with any pairs of opposite dots.