Scissor Hamstring Stretch

  • Stand with your left foot in front of your right, about 3 feet apart.
  • Face your hips and shoulders forward.
  • Place your hands on your hips.
  • Bend forward at the waist, folding your torso forward over your front leg.
  • Hold for 5 to 10 seconds, then perform this stretch with the right leg.

Back Flexion

  • Lie on your back.
  • Gently pull your knees to your chest with both hands, until a comfortable stretch is felt in the middle and lower back.
  • Slowly bring your head forward for a more advanced stretch.
  • Hold for 5 to 10 seconds and return to the starting position.

Sciatic Nerve Glide

  • Sit upright on a chair and straighten your right knee while keeping your left foot flat on the floor.
  • Slowly bend your right ankle so that your toes are pointing toward you.
  • Continue to bend your ankle back and forth, pointing your toes away from you and then toward you.
  • Pump your ankle up and down 15 to 20 times. Repeat the exercise with your left leg.