3. Seated Forward Bend (Gentle Hamstring & Sciatic Nerve Glide)
- Sit on edge of chair, legs extended straight in front (slight bend in knees if tight)
- Keep back straight → hinge at hips → reach toward toes (don’t round back)
- Hold 15–30 seconds → breathe → slowly sit up
- Repeat 3–5 times, 1–2×/day
- Why it helps: Gently glides the sciatic nerve through its pathway
4. Child’s Pose Variation (Seated or Kneeling) – Relieves lower back & hip tension
- Kneel on floor (or stay seated):
- Spread knees wide → sit back toward heels → reach arms forward or rest on thighs
- Let forehead relax toward floor (or chair seat)
- Hold 30–60 seconds → breathe deeply
- Repeat 2–3 times, especially when back feels tight
5. Standing Hip Flexor Stretch (For Tight Hip Flexors Contributing to Sciatica)
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