The sciatic nerve can at times develop points of adhesion within the muscle tissue that it passes through. A nerve slider aims to improve the mobility of the nerve through the tissue without exacerbating symptoms. Discuss with your Physiotherapist which variation is appropriate for you dependent on the degree of neural tension.
Instructions: Flossing
- Lying on your back interlace the hands at the back of the affected knee
- The knee is stacked over the top of the hip in this position
- Extend the knee towards the roof with the toes coming back towards the head
- Move the leg into the position in which you start to feel light tension
- Lower the leg back to a bent knee position pointing the toes towards the ground
- Whilst you are lowering the leg, draw the chin to the chest
- As you then begin to extend the leg again, rest the head back onto the mat
- Complete as per Physiotherapist guidelines
Instructions: Variation 2
- Lying on your back interlace the hands at the back of the affected knee
- The knee is stacked over the top of the hip in this position
- Extend the knee towards the roof with the toes coming back towards the head
- Move the leg into the position in which you start to feel light tension
- Keep your leg in this extended position
- Point your foot to the ceiling and then slowly pull your foot back towards your head
- Repeat 10 times or as prescribed by your physiotherapist
Precautions:
- Perform this exercise strictly as guided by your physiotherapist – do not be tempted to perform more repetitions as this may irritate the tissue.
- Complete all movements slowly
- Do not push past a light stretch/ tension when performing these movements
- If your symptoms become aggravated, stop immediately and notify your Physiotherapist.