1) Child’s Pose
The child’s pose is the simplest of all. Use your knees and hands to get down. Assume a praying position by keeping the hands on the ground right in front of you. Remain in this position as long as you want. Of course, don’t stay for an hour or two because your legs will hurt.
2) The Cat Pose
This is a very simple exercise. Use your knees and hands to kneel on the ground. Slowly bend the back down and gently lift the chest by using the power of your shoulders. Breathe deeply and hold this position for about 10 seconds.
3) Frog Pose
If most inner-thigh openers feel too easy (and your ankles and knees are injury-free), try the Frog Pose. Get down on all fours, with palms on the floor and your knees on blankets or a mat (roll your mat lengthwise, like a tortilla, and place it under your knees for more comfort). Slowly widen your knees until you feel a comfortable stretch in your inner thighs, keeping the inside of each calf and foot in contact with the floor. Make sure to keep your ankles in line with your knees. Lower down to your forearms. Stay here for at least 30 seconds.
4) The Knee Raise
Lie down on the floor and bring one of your knees close to the chest while the other leg remains straight. Use your hands to push and pull the knees. Your shoulders should stay on the ground all the time.
5) The Two-Knee Twist
Start this exercise by lying down on the back. Spread your hands in order to create a capital T letter. While keeping the shoulders on the ground, turn the knees out to the left and after that to the right. Your shoulders should remain on the ground all the time. Stay in this position for about 60 seconds and after that switch sides.
6) The Single Knee Twist
Once again, lie on the back. Leave one of your legs in a straight position and bend one of the knees to a right angle. Use the opposite hand on this knee. Turn your head to the arm that remains on the ground. Your shoulders should be pressed against the ground.
7) The Seated Twist
Sit on the ground and keep the legs straight right in front of you. Bend the leg exactly at the knee and put it on the outer side of the other knee. It is up to you to choose whether the leg will be curled up or straight. Place one of your hands flat on the ground right behind you and place the opposite elbow on the outer side of the bent knee. Slowly turn to face right behind you and stay with the legs pointing straight forward.
8) Nerve glides
Nerve glides help improve flexibility, but be careful of stretching the nerve. The more symptom-free movement you have in your legs, the better. Be cautious though, because stretching a nerve may irritate it and cause more pain. By doing nerve glides, you increase the range that your nerves can glide in your body – the more flexible and loose they are, the less likely they are to cause pain and irritation.
9) Dead Bug
An important part of rehabbing sciatica is increasing your core stabilization. Dead bug and bird dog are fantastic exercises to increase your core strength and stability.
10) Bird dog
Bird dog increases your core control by challenging you to stabilize your body on opposite arm and leg. Focus on keeping your shoulders and hips square as you reach one arm forward and the opposite leg back.