PRONE LEG RAISE. The prone leg raise is a stabilising exercise that is particularly helpful for people with sciatica pain. To start this stretch, Lie prone, flat on your stomach, either on a yoga mat or the surface of the mattress. Rest your face on your folded arms in front of you. Tighten your lower stomach muscles. Raise a leg behind you, bending your knee slightly and without arching your back or neck. Your leg should be at a low level and does not have to come far off the ground. Hold for about 3 seconds, then slowly lower to starting position.
SEATED HAMSTRING STRETCH. You should do this stretch while seated on the chair. Sit on the edge of the chair with 1 foot on the floor. Extend the other leg straight out in front of you with the heel on the ground and toes flexed up. Keeping your upper back straight, lean forward in your seat until you feel a gentle stretch behind your leg. Hold this stretch for 20 seconds and then return to starting position.
PELVIC TILT. To begin, lie on your back. Bend your knees so both feet are flat on the surface with toes pointed forward. Pull your belly button in, so your pelvis pushes toward the ceiling and your back flattens against the surface. Hold this position for 20 seconds and then relax. Try to do this stretch for 5 times.
BRIDGE. The bridge is similar to the pelvic tilt. Start by lying on your back with your knees bent and feet flat on the ground. Slowly lift your buttocks up, pushing through your heels as you raise your pelvis toward the ceiling. When your thighs and torso align, hold this stretch for 8 to 10 seconds (less that 8 seconds if you are just starting out), then gently slowly lower your back down to starting position.