00:00Hi everyone, welcome back to Mobile Physio, your space for simple, effective exercises you can do
00:05anywhere. If you're dealing with sciatica, that sharp or tingling pain running from your lower
00:10back down your leg, today's gentle sciatica mobility routine will help you reduce tension,
00:15improve flexibility, and support your recovery. Knee to chest stretch, lie on your back with
00:20knees bent and feet flat. Gently pull one knee toward your chest using both hands. Keep the
00:26opposite leg relaxed on the floor. Hold 20-30 seconds, breathing deeply, then switch sides.
00:32Figure a 4 piriformis stretch, lie on your back with knees bent and feet flat. Cross your right
00:37ankle over your left thigh to form a 4. Gently pull the left thigh toward your chest until you feel a
00:43glute stretch. Hold 20-30 seconds, breathing steadily, then switch sides. Cat-cow stretch.
00:49Start on all fours with hands under shoulders and knees under hips. Inhale, arch your back,
00:54lifting your chest and tailbone toward the ceiling. Exhale, round your spine, tucking your chin and
01:00pelvis. Repeat slowly for 8-10 cycles, moving with your breath. Child's pose, kneel on the mat,
01:07big toes touching, knees slightly apart. Sit your hips back toward your heels as you stretch arms
01:12forward. Rest your forehead on the floor and breathe deeply. Hold 20-30 seconds, relaxing your back and
01:17hips. Supine hamstring stretch, lie on your back and loop a strap or towel around one foot.
01:24Gently straighten that leg toward the ceiling. Hold 20-30 seconds per side to lengthen the
01:29hamstrings. Glute bridge, lie on your back, knees bent, feet flat. Lift hips toward the ceiling,
01:36squeezing glutes. Hold 3-5 seconds, lower slowly. Repeat 10-12 reps, hip flexor stretch. Step 1 foot
01:44forward into a lunge, keeping back leg extended. Tuck pelvis slightly and lean forward to stretch the
01:50front hip. Hold 20-30 seconds each side. Gentle spinal twist, lie on your back, arms out in AT.
01:57Bring knees to chest and slowly lower them to one side. Keep shoulders grounded and breathe.
02:02Hold 20 seconds each side. Great job. Perform this routine once or twice a day to gently mobilize the
02:09lower back and hips. Remember, stop if you feel sharp pain and consult a healthcare professional if
02:14symptoms persist. If you found this helpful, give the video a thumbs up, subscribe to Mobile Physio,
02:20and share it with someone who might need sciatic relief. Stay mobile, stay pain-free.
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