2. Knee-to-Chest Stretch (Supine Single Knee Pull)
– Lie on your back on a bed or floor, pulling one knee toward your chest with both hands while keeping the other leg straight or bent.
– Hold for 20-30 seconds, then switch legs. Repeat 2-3 times per side, 2-3 times a day.
3. Seated Forward Bend (Gentle Hamstring & Sciatic Nerve Glide)
– Sit on the edge of a chair with legs extended straight in front.
– Keep your back straight and hinge at the hips to reach toward your toes. Hold for 15-30 seconds and repeat 3-5 times, 1-2 times a day.
4. Child’s Pose Variation
– Kneel on the floor or stay seated, spreading your knees wide and sitting back toward your heels.
– Reach your arms forward or rest them on your thighs, holding for 30-60 seconds. Repeat 2-3 times.
5. Standing Hip Flexor Stretch
– Stand holding onto a chair or wall for balance. Step one foot back and bend the front knee while keeping the back leg straight.
– Push your hips forward to feel a stretch in the front of the back hip. Hold for 20-30 seconds and switch sides, repeating 2-3 times.
Additional Tips for Faster Relief
To enhance your recovery, consider these quick tips:
– Heat and Ice Therapy: Start with heat for 15-20 minutes to relax muscles, followed by ice for 10-15 minutes to reduce inflammation.
