Seated Sciatic Nerve Slider

1. 1Sit tall on a chair with both feet on the floor and your hands resting on your thighs.
2. 2Straighten one knee and point your toes, and at the same time lift your eyes towards the ceiling.
3. 3Then lower your foot back to the floor and bring your chin gently down towards your chest.
4. 4Move smoothly between the two positions, like a seesaw. You should not feel pain at any point.

Easier

Straighten the knee only part-way and keep your head still.

Harder

Build to 15 slow repetitions, only if the leg feels no worse afterwards.

Commonly used for:

• Helps the nerve glide more freely through the back of the leg
• Gentle enough to try when stretching feels too much
• Can be done at a desk

• Go slowly. At most it should feel like a gentle pull, never sharp or burning.
• Sit upright instead of slumping, so the movement comes from the leg and head.

• !Holding the end positions. It is a continuous, flowing movement.
• !Straightening the knee until you feel strong pulling behind it.