The supine hamstring stretch, or towel hamstring stretch, is an easy-on-the-back addition to a sciatica relief exercise regimen. This video illustrates the props needed and steps to take for the supine hamstring stretch.
Let’s come into a supine hamstring stretch. We’ll begin by lying flat on our back with our knees bent and our feet flat.
At an exhale, draw your right knee into your chest.
Now, keeping both hips flat on the mat, extend your left leg straight out in front of you and flex your foot to protect your left knee.
We’ll switch this out by bringing both feet back to the mat, and hug your left knee into your chest gently. Extend your right leg out.
Now, if you’d like to stay here, you can keep your left knee at your chest. If you’d like to take it a little deeper, extend your left leg up towards the ceiling.
If flexibility is an issue and you’d like to modify, grab a towel, wrap it around the back of your leg, and gently pull your leg towards your chest. Be sure to continue keeping both hips flat on the mat and keeping your stabilizing leg active.