1. Sit on the floor in an upright position with your legs outstretched in front of you.
2. Bend your leg (on the side of your body that you are having pain) at the knee so the knee is pointing upward.
3. Take the foot of the bent leg and cross it over the the outstretched leg and place the outside of the ankle of the bent leg against outside of the knee of the outstretched leg.
4.Outstretch your arms, clasp your hands together and wrap them around the knee of your bent leg.
5. With your .... flat on the floor, pull the knee of you bent leg towards the middle of your chest and hold for around (5) seconds. Relax and repeat a few times. (you should feel tension in the back of the thigh of the bent leg).
I do this stretch when I feel the first signs of a flare up. If you are to the point where you cannot walk you may not be able to get in the position to do this stretch but if you can get into the position to do it, do it. I like doing this stretch on the floor but it can also be done sitting on your bed. I hope it works for you it was a godsend for me. It really amazed me how fast and well it removed the pain. If you have any question do not hesitate to ask.
Disclaimer: I am not a doctor and this is not medical advice. It is a stretch exercise that relieves my sciatic nerve pain. Use at your own risk.
V
2. Bend your leg (on the side of your body that you are having pain) at the knee so the knee is pointing upward.
3. Take the foot of the bent leg and cross it over the the outstretched leg and place the outside of the ankle of the bent leg against outside of the knee of the outstretched leg.
4.Outstretch your arms, clasp your hands together and wrap them around the knee of your bent leg.
5. With your .... flat on the floor, pull the knee of you bent leg towards the middle of your chest and hold for around (5) seconds. Relax and repeat a few times. (you should feel tension in the back of the thigh of the bent leg).
I do this stretch when I feel the first signs of a flare up. If you are to the point where you cannot walk you may not be able to get in the position to do this stretch but if you can get into the position to do it, do it. I like doing this stretch on the floor but it can also be done sitting on your bed. I hope it works for you it was a godsend for me. It really amazed me how fast and well it removed the pain. If you have any question do not hesitate to ask.
Disclaimer: I am not a doctor and this is not medical advice. It is a stretch exercise that relieves my sciatic nerve pain. Use at your own risk.
V
