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Hamstring Stretches for Tingling Feet

by
author image Sarka-Jonae Miller
Sarka-Jonae Miller has been a freelance writer and editor since 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor. She graduated cum laude from Syracuse University.
Hamstring Stretches for Tingling Feet
A woman outside doing yoga gate pose. Photo Credit deeepblue/iStock/Getty Images

Overview

A tingling sensation in your feet can be caused by one or more factors including a damaged nerve, a low back injury, abnormal levels of vitamins and minerals, diabetes or a few other diseases. Sciatica -- the compression or irritation of one of the spinal nerve roots -- is a common cause of tingling in the feet. Sciatic pain can go from your low back, down the hamstrings and into your feet. Stretching your hamstrings is one way to relieve tingling. If tingling persists after stretching, seek advice from your health care provider.

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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