If you experience sciatic discomfort or simply want to maintain healthy nerve mobility, Supine Sciatic Nerve Glides are a gentle and effective way to target the sciatic nerve while lying comfortably on your back. This movement encourages smooth nerve motion through surrounding tissues, which can help reduce irritation and improve flexibility.
Step-by-Step: How to Do Supine Sciatic Nerve Glides
- Start Position
Lie on your back with both legs outstretched and relaxed. - Bring One Knee In
Slowly bring one knee toward your chest. - Support the Leg
Place your hands behind your thigh (hamstring) and gently pull the leg closer to your body. - Foot Slide Movement
Imagine sliding your foot up an invisible wall. Extend the leg upward while keeping your toes pointed toward the ceiling. - Controlled Lowering
Slowly lower your leg while gently pulling your toes back toward your shin, creating a stretch along the back of the leg. - Repeat with Control
Keep the motion smooth and controlled throughout. Avoid jerky movements or forcing the stretch.
This glide can be repeated several times on each leg. It’s a great addition to a daily mobility or rehab routine, especially if you spend long hours sitting or suffer from lower back discomfort.
Tip: Stop if you feel sharp pain, and consult a healthcare provider if symptoms persist.