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a stretch in the back of your thigh. Hold for 30 seconds.
Hip Flexor Stretch: Kneel on one knee with the other foot placed in front at a 90-degree angle. Tighten the glute muscles of the kneeling leg and shift your hips forward. Raise the arm on the same side as the kneeling leg and hold for 30 seconds.
Perform these stretches regularly, ideally daily, to maintain muscle length and reduce pressure on the sciatic nerve.
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9. Strengthening Exercises
Strengthening the muscles around the