Stretch only to a comfortable level, not to pain. If you feel any of these movements are difficult because of tension, let your massage therapist know you would like to work on releasing that area. If you have intense pain with any of these stretches, discontinue them until you discuss them with your physician.
Hamstring Stretch: This stretch is done lying flat on your back with a band or towel wrapped around one foot, the other leg is extended. Exhale as you pull the leg with the band straight up until you feel the stretch in the back of the leg, hold for a two count, release the leg to the floor, then repeat for 8 –10 repetitions on both legs. Take the stretch to a point of slight discomfort, not pain!
Knee Stirs: Lie flat on your back with one leg extended and one leg bent at a 90 degree angle. Keeping the body and pelvis still circle the bent leg 8 times each direction in the hip socket. The lower part of the leg does not move only the thigh in the hip socket. Repeat on the other leg both directions.
Pelvic Tilt: Lying flat on your back with knees bent tilt the pelvis so the back flattens and the pubic bone rolls up curling the tailbone off the floor. Exhale as you scoop out the abdominal muscles flattening the spine and curling the tailbone off, and then inhale to relax the tailbone back down. Repeat this exercise for 8-10 repetitions. This sciatic stretch can be done standing or sitting as well using a wall or chair for the back support.
(Thanks to Pilates-back-joint-exercise.com for these stretches.)