Sciatica is an umbrella term used to describe any number of symptoms caused by pressure on your sciatic nerve. This pressure can cause radiating pain, stiffness, numbness or a tingling sensation that radiates down your leg. If you’re experiencing tingling in your feet as a result of this condition, your doctor or therapist is likely to prescribe stretching exercises for your hamstring to alleviate the pressure on your sciatic nerve.
Seated Hamstring Stretch
Sit down on the floor with your knees straight and your feet together. Keep your knees straight and extend your arms out in front of your body as if you were trying to touch your toes with your fingers. Continue extending your arms until you feel a good stretch in the backs of your thighs. Hold this position for about 10 seconds and relax. Repeat.
Chair Hamstring Stretch
Sit on the edge of a sturdy chair with your feet on the floor. Straighten your left knee and place your left heel on the floor. Pull your toes back until they are pointing directly toward the ceiling. Lean your upper body forward while keeping your back straight as if you were trying to touch your thigh with your navel. Continue leaning forward until you feel a stretch in the back of your left thigh. Be sure that you keep your left knee straight throughout this movement. Hold this stretch for about 10 seconds and repeat with both legs.
Lying Hamstring Stretch
Lie down on your back with your knees bent and the soles of your feet on the floor. Reach down and grab your right leg with both hands behind your lower thigh near your knee. Pull your right thigh toward your chest while at the same time straightening your knee. Continue this motion until your knee is nearly straight, and you feel a good stretch in the back of your right thigh. Hold this stretch for about 10 seconds and relax. Repeat using your left leg.
Kneeling Hamstring Stretch
Kneel down on both knees and extend your right leg in front of your body. Place your right heel on the floor and point your toes toward the ceiling. Keep your back as straight as possible while leaning forward until you feel a stretch in the back of your right thigh. Hold this stretch for about 10 seconds and relax. Repeat for an equal number of repetitions using both legs.
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