Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises
Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises

Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back & Hip Mobility Exercises

$7.99 $4.99

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.