Re: What excersize helped your flexion the most?
In my recovery and rehab I have sought to increase flexion and did it by asking what prevents flexion.
This is just my opinion, but here is what I think:
#1 is swelling of the knee - if what you are doing increases swelling, until the swelling goes down, do not expect flex to increase.
#2 scar tissue around patella and quad where it connect to knee - heat and massage of incision, patella, medial and lateral tendons and the scar in the quad helps reduce swelling and stretches theses connective tissues and starts to break up the scar tissue. I just this week started using a chiropractor that uses A.R.T. (Active relase Technique)
http://donatochiropractic.com/ which is helping to break up scar tissue.
#3 - Tight and stiff muscles and tenden/ligaments distant from the knee joint prevent flex beyond 120 degrees. Again the A.R.T. work will address this.
#4 Muscle weakness - atrophy of hamstrings, quads gluts can prevent flex from not being able to contract with enough power.
I also just started water therapy this week. What a difference! Again, reduces swelling by going from hot tub to pool temperature. Having bouency of water allows you to really stretch and push the amount of flexion to get the stretch but reduce the risk of causing more swelling. Cycling and walking are very effective ways to break up scar tissue, strectch tight tissues and build weak muscles - as long as not causing excess swelling, you can see why so many say these are helping to gain flex.
Again, this is all my opinion from recent experience. At 6 weeks I was up to 120 and 124. At mid week of #7 I am guessing (did not measure officially) I am up about 5 degrees. More importantly, I am increasing all activities and controlling inflamation and pain with ease, so gaining strenght and stamina as well as flex (and extension).
Kurt