Top 4 Hamstring Stretches for Sciatic Nerve Tension Problems . – Do you get tightness and pain behind the knee or the calf when you try to stretch your hamstrings? The key is to take out the sciatic nerve component. – isolate hamstrings by removing neural tension; pointing toes away not up; bent knee not straight leg; neutral spine not bending (1) Standing 1 foot on bench – neutral spine; point toes away (plantar flexion); bend knee; chest forward (2) Kneeling on the floor – same as (1) above (3) Supine – lying on your back foot on Post or Door Frame – same technique as (1) above (4) Supine – lying on your back using Band or Yoga Strap – same technique as (1) above
Supine & Standing Stretches + Massages . (1) Foam Roll Massage: 0:50 – 20-30 rolls; point toes away and turn foot on different angles to hit all 3 hamstring muscles (2) Small Ball Massage: 1:25 – Sit on hard chair or box – Ischaemic Compression: for 20-30 sec – Soft Tissue Stripping: side to side for 20-30 reps to break away adhesions and tight spots – Myofascial Release: extend the lower leg 20-30x keeping ball pressure on the tight spot or trigger point (3) Supine Banded PNF Stretch: 2:40 mark – lying on your back with band looped over ankle; straight leg – Let the band pull you into stretch and hold for 20 sec – the push against the band for 5-10 seconds at 60-80% strength – relax and let the band pull you into a stretch for 20 sec