The Figure 4 Stretch
The figure 4 stretch is an effective stretch to stretch out the low back, the hamstrings, glutes and external hips. It is especially effective if you suffer from pain from sciatica related problems. To perform this stretch:
-Lay on your back
-Cross one leg and put your ankle on top of your opposite knee
-Lift your bottom leg up with your hands clasped together on the back of the leg
-If you need more of a stretch raise your foot on the bottom leg up in the air
-Hold for 30 sec to 1 min or alternatively hold for 10-15 secs with opposite pressure applied release and do it again trying to go a bit further.