{"product_id":"sciatic-nerve-stretch-routine-printable","title":"Sciatic Nerve Stretch Routine Printable PDF — 16 Gentle Lower Back \u0026 Hip Mobility Exercises","description":"\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003eSupport 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.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003eNo equipment needed. Beginner friendly. Just 15–20 minutes a day.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e━━━━━━━━━━━━━━━━━━━━\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-pre-wrap leading-[1.7]\"\u003e📌 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 \u0026amp; US Letter sizes included ✔ Instant download after purchase\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e━━━━━━━━━━━━━━━━━━━━\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e🌿 16 EXERCISES INCLUDE\u003c\/p\u003e\n\u003cul class=\"[li_\u0026amp;]:mb-0 [li_\u0026amp;]:mt-1 [li_\u0026amp;]:gap-1 [\u0026amp;:not(:last-child)_ul]:pb-1 [\u0026amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3\"\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eKnee to Chest Stretch — pull one knee toward chest · 30–45 sec each side\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eDouble Knee to Chest — both knees toward chest, hold and breathe · 45–60 sec\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eFigure Four Stretch — ankle over knee, press knee outward gently · 30–45 sec each side\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eCat Cow Stretch — arch spine up, then drop belly down · 10 slow reps\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eChild's Pose — sit back on heels, arms forward, forehead to floor · 45–60 sec\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003ePelvic Tilt — flatten lower back into floor, hold, release · 10–15 reps\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eGlute Bridge — feet flat, lift hips slowly, hold at top · 10–12 reps\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eHamstring Stretch — lift one leg straight, hold behind thigh · 30–45 sec each side\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eCobra Stretch — hands under shoulders, press up slowly, hold · 20–30 sec\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003ePiriformis Stretch — ankle over knee on chair, lean forward gently · 30–45 sec each side\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eSciatic Nerve Glide — extend leg straight, flex foot up, hold, lower · 10 reps each side\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eStanding Forward Fold — hinge forward, arms hang heavy · 30–45 sec\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eSeated Spinal Twist — rotate upper body on chair, hold, switch · 30 sec each side\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eSupine Spinal Twist — knees drop to side, arms wide, hold, switch · 30–45 sec each side\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eStanding Hip Hinge — hold chair, hinge forward at hips, keep back flat · 10 slow reps\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eLying Leg Pendulum — lift leg, swing gently side to side, switch · 10 reps each side\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e━━━━━━━━━━━━━━━━━━━━\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e🎯 PERFECT FOR\u003c\/p\u003e\n\u003cul class=\"[li_\u0026amp;]:mb-0 [li_\u0026amp;]:mt-1 [li_\u0026amp;]:gap-1 [\u0026amp;:not(:last-child)_ul]:pb-1 [\u0026amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3\"\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eBeginners looking for a gentle daily lower back and hip mobility routine\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eAnyone who sits for long periods and wants to keep their back comfortable\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003ePeople exploring piriformis stretches, nerve glides and hip flexibility\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eThose building a consistent daily stretching habit at home\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eA practical self-care gift for wellness lovers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e⚠️ PLEASE NOTE\u003c\/p\u003e\n\u003cul class=\"[li_\u0026amp;]:mb-0 [li_\u0026amp;]:mt-1 [li_\u0026amp;]:gap-1 [\u0026amp;:not(:last-child)_ul]:pb-1 [\u0026amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3\"\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eDigital product — no physical item will be shipped\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eFor personal use only — resale or redistribution not permitted\u003c\/li\u003e\n\u003cli class=\"font-claude-response-body whitespace-normal break-words pl-2\"\u003eRefunds not accepted for digital downloads\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003eThis 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.\u003c\/p\u003e","brand":"VitaFlow Studio","offers":[{"title":"Default Title","offer_id":59639239246158,"sku":null,"price":4.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1016\/0957\/0638\/files\/1_172bc6a3-c11f-43f9-825b-5a82210566cf.jpg?v=1778594275","url":"https:\/\/treditshop.com\/products\/sciatic-nerve-stretch-routine-printable","provider":"VitaFlow Studio","version":"1.0","type":"link"}