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Ideal for releasing tension in the back of the thigh, which is often abbreviated and tight in people with sciatica.
How to do it:
- Lie on your back on a comfortable surface.
- Bring the affected leg toward the abdomen.
- Hold it below your thigh, and slowly stretch your knee as far as you can without forcing it.
- Bend again and repeat the movement.
- Do 10 repetitions , and do 3 sets with rest between each one.
Exercise 3: Seated piriformis stretch
The piriformis muscle can squeeze against the sciatic nerve if it’s tight. This stretch aims to reduce that pressure.
How to do it:
- Sit on a firm chair or comfortable surface.
- Cross your affected leg over your healthy leg (as if forming a “4”).
- Hold the tip of your foot and slowly lower your knee toward the floor.
- Hold this position for 15 seconds , without forcing or bouncing.
- I repeated the movement 3 to 4 times.
Additional tips
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