Grab a yoga strap, belt or long scarf to assist you in getting one of the best stretches for leg pain and tightness. These leg sways will stretch your hamstrings, glutes, inner thighs and IT band, the fibrous band of tissue that runs from the hip to just above the knee, which is tight on almost everyone. A few pointers will help you get the most out of this stretch:
Flex your ankle in the strap to protect your knees.
Keep your hip down as you bring the leg across the body. This provides a stretch that can relieve sciatica nerve pain by loosening the glutes and piriformis muscles that often press against the nerve. Only bring the leg across as far as is comfortable for you - don't force it.
If you have low bone density (osteopenia or osteoporosis), keep both hips on the mat to avoid over-twisting the spine.
Use your arms! They're helping to support and guide the leg as it sways, which can bring greater control and range of motion.
