Lying Hamstring and Sciatic Nerve Mobilization
1. Starting Position:
- Lie down on your back on a flat surface or exercise mat. Make sure your body is straight and relaxed.
- Keep your legs extended straight along the ground with your feet hip-width apart.
2. Leg Lift:
- Gradually lift one leg towards the ceiling while keeping it straight.
- You can use your hands to support your thigh by holding the back of your thigh (not your knee) to prevent strain.
3. Stretch:
- As you lift your leg, point your toes towards your face to deepen the hamstring stretch.
- Hold this position for a few seconds, feeling a gentle stretch in the back of your thigh and possibly into your calf.
4. Movement:
- If comfortable, you can gently oscillate your lifted leg up and down, or slightly bend and straighten your knee to mobilize the hamstrings and sciatic nerve.
5. Lowering the Leg:
- Slowly lower your leg back to the starting position without jerking or straining.
- Switch to the other leg and repeat the same process.
6. Repetitions:
- Perform 5-10 repetitions on each leg.
- Focus on maintaining steady breathing throughout the exercise.
7. Cool Down:
- After completing both legs, relax for a moment in the starting position and breathe deeply to help your body transition back to a resting state.
Tips
- Ensure that your lower back remains in contact with the ground to avoid straining your back.
- Avoid any bouncing or jerky movements; keep your movements smooth and controlled.
- If you feel any sharp pain, stop the exercise and consult with a healthcare professional.
