5-Day Gym Split for Men — Printable Muscle Building Workout Plan

Support your lower back and hip mobility with this Sciatic Nerve Stretch Routine printable PDF — 16 illustrated gentle stretching and mobility exercises targeting the lower back, hips, piriformis and hamstrings for a comfortable, consistent daily practice.

No equipment needed. Beginner friendly. Just 15–20 minutes a day.

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📌 WHAT YOU GET ✔ 1 Sciatic Nerve Stretch Routine printable PDF ✔ 16 illustrated gentle lower back and hip mobility exercises ✔ Clear instructions and timing for each stretch ✔ A4 & US Letter sizes included ✔ Instant download after purchase

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🌿 16 EXERCISES INCLUDE

• Knee to Chest Stretch — pull one knee toward chest · 30–45 sec each side
• Double Knee to Chest — both knees toward chest, hold and breathe · 45–60 sec
• Figure Four Stretch — ankle over knee, press knee outward gently · 30–45 sec each side
• Cat Cow Stretch — arch spine up, then drop belly down · 10 slow reps
• Child's Pose — sit back on heels, arms forward, forehead to floor · 45–60 sec
• Pelvic Tilt — flatten lower back into floor, hold, release · 10–15 reps
• Glute Bridge — feet flat, lift hips slowly, hold at top · 10–12 reps
• Hamstring Stretch — lift one leg straight, hold behind thigh · 30–45 sec each side
• Cobra Stretch — hands under shoulders, press up slowly, hold · 20–30 sec
• Piriformis Stretch — ankle over knee on chair, lean forward gently · 30–45 sec each side
• Sciatic Nerve Glide — extend leg straight, flex foot up, hold, lower · 10 reps each side
• Standing Forward Fold — hinge forward, arms hang heavy · 30–45 sec
• Seated Spinal Twist — rotate upper body on chair, hold, switch · 30 sec each side
• Supine Spinal Twist — knees drop to side, arms wide, hold, switch · 30–45 sec each side
• Standing Hip Hinge — hold chair, hinge forward at hips, keep back flat · 10 slow reps
• Lying Leg Pendulum — lift leg, swing gently side to side, switch · 10 reps each side

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🎯 PERFECT FOR

• Beginners looking for a gentle daily lower back and hip mobility routine
• Anyone who sits for long periods and wants to keep their back comfortable
• People exploring piriformis stretches, nerve glides and hip flexibility
• Those building a consistent daily stretching habit at home
• A practical self-care gift for wellness lovers

⚠️ PLEASE NOTE

• Digital product — no physical item will be shipped
• For personal use only — resale or redistribution not permitted
• Refunds not accepted for digital downloads

This product is for informational and educational purposes only and is not intended as medical or professional advice. Please consult a qualified healthcare professional before starting any new exercise routine.