The seated hamstring stretch with neural glide is a dynamic exercise targeting the hamstring muscles and neural structures, such as the sciatic nerve. It is often prescribed to improve hamstring flexibility and mobility while gently mobilising the nerve, which can help reduce tension and improve overall comfort in the posterior chain. This exercise is ideal for individuals experiencing tightness or neural discomfort in the lower limbs.
Instructions:
- Sit upright on a sturdy chair or surface with your back straight and shoulders relaxed.
- Make sure you are sitting upright, lift your shoulders high and look straight ahead.
- Straighten one knee until you feel resistance in the back of the leg.
- While maintaining this position, point your toes downward (plantarflexion), then flex your foot upward (dorsiflexion) toward your shin.
- Repeat this controlled movement slowly and smoothly.
- Keep your upper body steady and avoid slumping or rounding your back.
- Continue this hold for as long as your Physiotherapist has prescribed.
Common Errors:
- Slouching or rounding the back, which reduces the effectiveness of the stretch.
- Leaning backwards too much, which reduces the effectiveness of the stretch.
- Bouncing the leg or performing the movement too quickly.
- Extending the knee excessively, causing discomfort or strain.
- Holding your breath – remember to breathe deeply and steadily.
Progressions:
To make the exercise more challenging, you can:
- Increase the duration of the stretch.
Regressions:
To make the exercise easier, you can:
- Reduce the range of motion by slightly bending the knee.
- Lower the leg if elevating it feels too intense.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.