How to do it:
Sit on a stable chair or comfortable surface.
Cross your painful leg over your healthy leg (as if you were drawing a “4”). Grasp the sole of your foot and slowly lower your knee toward the floor.
Hold this position for 15 seconds, without straining or bouncing.
I repeated this movement 3 or 4 times. WE RECOMMEND WATCHING THIS VIDEO FOR A BETTER UNDERSTANDING:
Additional Tips:
Perform these exercises wearing comfortable clothing and in a quiet place.
Maintain steady, relaxed breathing throughout the exercises.
Do not perform the exercises if you experience excruciating pain, intense tingling, or weakness.
Consistency is key: practice these stretching exercises at least three times a week to notice improvement.
In short,
sciatica can be very limiting, but with appropriate, gentle, and progressive movements, much of the discomfort can be alleviated. These three exercises are a great way to start, always using caution and paying attention to your body’s signals.
