Hi, I'm Alice Holland, and I'm here to talk about stretching and strengthening exercises to prevent sciatica. Sciatica is a common problem for runners and usually indicates weak or tight gluteal muscles. It is important to strengthen and stretch these muscles to ensure proper form and performance during running. Now I'm going to show you the bridge exercise. Lie down with knees bent, feet shoulder width apart, tuck in your abdominals clench your glutes. Now lift your hips up towards the ceiling and then squeeze tight. Hold it for about five seconds and then bring it back down again. Do this for three sets of ten. This will strengthen the glutes, the hamstrings and the back extensors. Make sure you are not arching the back too much and that your abdominals are nice and taut. Now I'm going to show you the gluteal stretch execise. Take one leg, cross it over like as though you are drawing a figure four, thread your arm through the hole, grab onto your thigh and pull it up towards you. You want to feel a stretch in the back of the thigh and the butt. Hold it there for about 30 seconds, remember not to over-stretch and hurt yourself, just to a point where you feel the stretch.