If you’re really tight in a certain area, hold the stretch for about 60 seconds. [2] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019.
Don’t bend your neck back or you could cause neck pain. Keep looking at the floor.
The aim is to get your elbows down to the floor, but don’t worry if you aren’t that flexible yet. Go as far as you can. If you feel any sharp pains during this stretch, then stop right away.
Try to arch and roll your back without moving your hips much. You won’t get as good of a stretch if you move your hips.
You could also lift your planted leg to help push the bent leg further for more of a stretch. Generally, this stretch is only for the side that currently hurts, but stretching both sides is a good idea to stay nice and loose.
Bend from your hips to keep your back straight during this stretch. Otherwise, you won’t feel much of a stretch. This is a good way to warm up for a stretching session, or just get a quick stretch in while you’re sitting at your desk.
You can also pump your neck back and forth at the same time to work the sciatic nerve from the other side.
For a variation, you can grab and pull both legs at once. Don’t let your hips or other foot lift off the floor, or you won’t get a very good stretch.
You probably won’t be able to straighten your leg entirely unless you’re very flexible. This is normal, and you’ll still get a great stretch. Remember to grab your leg underneath your knee so you can extend your leg. The sciatic nerve can get pinched anywhere, including in your upper legs, so that’s why keeping your hamstrings loose is important.
If you don’t have an exercise band, you could also use a towel or similar item. Don’t bend your leg at any point, even if you can’t stretch too far. If you’re working out at a gym, you can also use a hamstring machine to do hamstring curls, which will tone and strengthen your hamstring muscles. Start by aiming for 12-15 repetitions, but stop while you’re still capable of doing the exercise with good form. [12] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 18 October 2019.
You don’t have to stretch very far for this to work. Only go as far as you can. Don’t arch your back while you’re stretching. This can cause back pain, and you won’t get as deep of a stretch.
Keep your back straight and your core tight during this exercise. Otherwise, you could get lower back pain. This is more of an exercise than a stretch, so you may want to wait until you’re in better shape to try it.
