WHY: This exercise is great to introduce movement to the nerves in your lower extremity.
HOW: While laying face up bring one knee in towards you chest. This should be the opposite leg to the side in which you are experiencing your symptoms. While your knee is bent bring your foot towards you (dorsiflexion) then as you straighten out the knee point the foot towards the ceiling (plantarflexion). Move back and forth through both of these motions within your tolerance.
FEEL: You shouldn’t feel much with this stretch, the most you should feel is a mild stretch in the hamstring region as you straighten the leg. This should NOT create lingering discomfort or tightness in your back, if so move through less range of motion as you perform this exercise.