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01. Sciatic, Tibial and Plantar Nerve Glides

If you are experiencing any type of sciatica, lumbar radiculopathy or nerve symptoms in your lower body this can be a very helpful technique to do. 

It is important that you maintain no more than a mild level of stretch and to keep the stretch dynamic. This means you are moving vs statically stretching. Nerves do better with movement. In a way you are “flossing” your nerves to keep them healthy.

Instructions:

Option 1 (Sciatic nerve focused)

  1. Lie on your side with your head and neck adequately supported. Place a towel or pillow between your knees.
  2. Bend your hips to about 45-60 degrees. You may need to adjust this angle based on the instructions below.
  3. Straighten your top knee so that you feel a mild stretch when it is fully straight. If you do not mild feel a stretch bend your hips more to the point where you feel it. Do not stretch aggressively.
  4. Bend your knee back to its starting point and then straighten your knee 15x on each side, 2-3x day for 3-7 days as needed. Optionally, use your testing technique to determine your optimal frequency and duration to perform.

Option 2 (Tibial and plantar nerve focused)

  1. Lie on your side with your head and neck adequately supported. Place a towel or pillow between your knees.
  2. Bend your hips to about 45-60 degrees. You may need to adjust this angle based on the instructions below.
  3. Straighten your top knee so that you feel a mild stretch when it is fully straight. If you do not feel a mild stretch bend your hips more to the point where you feel it. If it is too much of a stretch or discomfort bend your hips less. Do not stretch aggressively.
  4. With your top knee straight, flex your ankle and toes and then point them 15x. If you feel too much of a stretch or discomfort when you do this, bend your hips less.
  5. Then perform 10 ankle circles in 1 direction and 10 in the other direction.
  6. Repeat on the other side, performing 2-3x day for 3-7 days or as needed. Optionally, use your testing technique to determine your optimal frequency and duration to perform.

 

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