Скачать или смотреть Hamstring stretches with one leg stretched out

This exercise targets: hamstrings
For this exercise, you will need: an exercise mat

Sit on the exercise mat and stretch one leg out in front of you. Bend the knee of the other leg and place its sole against the inner thigh of your straight leg.
Bend over and try to reach the toes of your straight leg. Do not bend your knee and reach to the point you are not in pain.

Tips:
Control the stretch with the degree of leaning forward.
Only if you can, grab your foot from above and deepen the stretch by pressing your sole toward your body.
Pay attention to your body's capabilities and don't over-stretch. Reach only to the point you do not feel pain.
If you can't reach the tips of your toes, place a strap on the ball of your foot and gently pull.
If you want to deepen the stretch, place a strap on the ball of your foot and pull it toward you.
Regardless of your diagnosis, most types of sciatica will benefit from a regular routine of hamstring stretching.
Tight hamstrings increase the stress on the lower back and often cause some of the conditions that result in sciatica.

Number of repetitions:
Stay in this position for 30 seconds.
Repeat the same stretching with your other leg.