Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Supine Sciatic Nerve Glide
2 sets · 10 reps · 15s rest · both sides
Hold behind one thigh, slowly straighten the knee, then bend again. Stop before tingling or sharp pulling.
Steps
Lie on your back.
Hold behind one thigh.
Slowly straighten the knee.
Bend the knee again.
Stop before tingling or sharp pulling.
Cues
Light glide.
No tingling.
Move slowly.
Common mistakes
Forcing a stretch.
Pulling into nerve pain.
Locking the knee hard.
2. Seated Hamstring Glide
2 sets · 10 reps · 15s rest · both sides
Sit tall, extend one leg, flex and point the foot while the knee stays soft. Keep it easy.
Steps
Sit tall on a chair or floor.
Extend one leg forward.
Keep the knee soft.
Flex and point the foot.
Keep the sensation light.
Cues
Tall seat.
Soft knee.
Point and flex.
Common mistakes
Slumping through the back.
Locking the knee.
Chasing a strong stretch.
3. Standing Hamstring Sweep
2 sets · 8 reps · 15s rest · both sides
Step one heel forward, hinge slightly, and sweep hands toward the toes. Keep the back long and range small.
Steps
Step one heel forward.
Keep that knee softly bent.
Hinge slightly from the hips.
Sweep hands toward the toes.
Stand tall and repeat.
Cues
Heel forward.
Long back.
Small range.
Common mistakes
Rounding the back heavily.
Locking the front knee.
Reaching too aggressively.
4. Down Dog Pedal
2 sets · 8 reps · 15s rest · both sides
From a down-dog shape, bend one knee and press the opposite heel gently down. Alternate sides slowly.
Steps
Start in a down-dog shape.
Bend one knee.
Let the opposite heel move down gently.
Switch sides slowly.
Keep the stretch moving.
Cues
Alternate heels.
Knees can bend.
Gentle hamstrings.
Common mistakes
Forcing heels to the floor.
Collapsing into wrists.
Pushing into nerve symptoms.
5. Glute Bridge
2 sets · 10 reps · 1s hold · 20s rest
Finish with gentle glute work: lift hips, pause, and lower slowly. Keep the hamstrings from cramping by pressing through heels evenly.