Sciatic nerve pain can cause your legs and feet to tingle. The pain can go from the lower back, down the hamstrings and into the feet. Stretching the hamstings is one of the main forms of exercise to lessen tingling and pain related to sciatica. The hamstrings are the muscles on the rear of the thighs.
Kneeling Hamstring Stretch
The kneeling hamstring stretch targets either your right or left hamstring individually. Stretch the side that you feel tingling on for at least 20 seconds, or longer if advised by your physician.To begin, kneel on your left knee and extend your right leg straight in front of you. Place your left fist on the floor with your arm straight. Hinge forward at the waist, trying not to push your hips backward, and reach for your toes with your right arm. Look at your hand and pull your toes toward you. Repeat on the other side.
Gate Pose
Gate pose is a yoga exercise whose anatomical focus is the hamstrings. The calves, stomach, groin, shoulders, spine and the sides of your torso are also targeted with this pose. To begin the easiest variation of the pose, kneel on the floor with your right leg extended straight toward your right side with the toes pulled back and pointing to the ceiling. The left knee rests on the floor. Place your right hand on your thigh with the arm straight and raise your left arm to the ceiling. Slide your right hand down toward your shin and twist your shoulders away from your right leg. Tilt your torso to the right and reach your left arm to the right as well. Do not collapse your right side toward your leg. Keep your spine and arms long. Look up to the ceiling by turning your neck to the left. Stay in this pose for at least 30 seconds and then switch sides.
Side-Reclining Leg Lift
Side-reclining leg lifts are another yoga exercise that targets the hamstrings to increase flexibility and release tension. The sides of the torso stretch, too, and you may feel some work in your abdominals to stabilize your pelvis. To begin, lie on your right side with your head propped up on your right arm. Straighten both your legs. Raise your left leg toward the ceiling as if doing a leg lift exercise for your outer thighs. Grab your big toe with your left hand and use it to gently pull your leg toward your left ear. Keep your legs straight and hold your abs tight so you don't roll over as you stretch. You may place your right foot against a wall to brace your leg and make it easier for you to balance on your side if you need to. Hold the stretch for at least 30 seconds and then switch sides.
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