The sciatic nerve in your leg can and should be able to move and stretch. However nerves can become injured just like muscles and tendons and so sometimes scar tissue can build up and tether the nerves. This can lead to tightness in the hamstrings, calf, lower back and even under the foot. Using nerve mobilisations like this one (also called neural glides or flossing ) can get the nerves moving again.
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STANDING INSTRUCTIONS:
Whilst standing with knees slightly bent, slump forward at the thoracic and lumbar spine whilst flexing the neck by placing the chin on the chest.
Rest the arms on a table or chair.
Gently rock backwards onto your heels whilst straightening the knee.
Only rock back until the stretch starts (or the leg begins to shake).
There is no need to force the move or hold…We are simply looking at nudging the range.
Release back by bending the knees again and placing the feet flat on the floor.
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LYING INSTRUCTIONS:
Lie on your back with legs bent and feet flat on the floor. Bring one knee in towards your chest and place your hands gently supporting behind the thigh. Whilst the leg is bent, point the toes.
Gently straighten the leg as you pull your toes towards you (pushing the heel towards the sky). Continue until you feel a slight pull in the back of your hamstrings, calves or bottom then bend the knee again as you point the toes away from you. Repeat 10 times on both sides.
Please note that this is a sciatic nerve mobilisation and so you do not need to hold the stretch or force it. You are simply nudging the nerve a little. Remember that when the knee is bent you point your toes and when it is extended you pull the toes towards you.
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CAUTION:
Mobilising an already irritated nerve can make things worse so of you have sciatic symptoms this may not be the best exercise for you.
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Please note that this information is NOT medical advice. It is used for educational purposes only.
If you are having pain or health related issues, please visit a healthcare professional.
If you choose to try some of the exercises, PLEASE use common sense! If something doesn't feel right then DON'T DO IT!
Please note that mobilising restricted tissue can be uncomfortable but it should not be unbearable.
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Standing and Lying Sciatic Nerve Mobilisation camera iphone 8 plus apk | |
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| Education | Upload TimePublished on 14 Sep 2016 |
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