This exercise targets: hamstrings
For this exercise, you will need: an exercise mat
Lie down with your head, back and hips on the exercise mat. Your knees are bent and your feet placed flat on the floor. Straighten one leg and raise it as high as you can.
Interlock your fingers behind the thigh of your straight leg and gently pull toward your chest. Your pelvis should remain on the exercise mat -- and make sure your leg remains straight. If you flex your ankle, you will feel a stretch in your calf too.
Tips:
Control the stretch with the degree of pulling your thigh toward your body.
Follow the flexibility of your body and don't over-stretch.
Reach only to the point you are not in pain.
If you can't reach your thighs without lifting your head and shoulders off the exercise mat, place a strap behind your thigh and gently pull.
If you want to deepen the stretch, place a strap on the ball of your foot and gently pull.
Regardless of your diagnosis, most types of sciatica will benefit from a regular routine of hamstring stretching.
Tight hamstrings increase the stress on your lower back and often cause some of the conditions that result in sciatica.
Number of repetitions:
Stay in this position for 30 seconds. Repeat the same motion with the other leg.
For this exercise, you will need: an exercise mat
Lie down with your head, back and hips on the exercise mat. Your knees are bent and your feet placed flat on the floor. Straighten one leg and raise it as high as you can.
Interlock your fingers behind the thigh of your straight leg and gently pull toward your chest. Your pelvis should remain on the exercise mat -- and make sure your leg remains straight. If you flex your ankle, you will feel a stretch in your calf too.
Tips:
Control the stretch with the degree of pulling your thigh toward your body.
Follow the flexibility of your body and don't over-stretch.
Reach only to the point you are not in pain.
If you can't reach your thighs without lifting your head and shoulders off the exercise mat, place a strap behind your thigh and gently pull.
If you want to deepen the stretch, place a strap on the ball of your foot and gently pull.
Regardless of your diagnosis, most types of sciatica will benefit from a regular routine of hamstring stretching.
Tight hamstrings increase the stress on your lower back and often cause some of the conditions that result in sciatica.
Number of repetitions:
Stay in this position for 30 seconds. Repeat the same motion with the other leg.