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Physiotherapist Scarlet Xavier
Updated 2-6-25
Additional Notes
  • Complete twice/day e.g morning and night, or whenever symptomatic
1Sciatic Nerve Slider
20 reps
  • Sit on a chair with your feet hanging freely.
  • Slouch through your back and drop your shoulders towards the ground.
  • Look down towards your feet, bend your knee back, and point toes to the ground.
  • This is the starting position.
  • Slowly straighten your knee, look up to the ceiling and point your toes back towards you.
  • Then slowly bend your knee, look down to the ground and point toes downwards to return to the starting position.
  • Repeat this movement as many times as your Physiotherapist has prescribed.
Scarlet Xavier Physiotherapist at Peak Physio Rutherford and Newcastle NSW

Daily

2Bridge [Segmental]
3 sets of 10 reps
  • Push through your feet to lift your bum up in the air.
  • When lowering down, try to roll your spine down one segment/vertebrae at a time.
  • This is a great way to re-introduce flexion/bending in a safe and comfortable position.
Scarlet Xavier Physiotherapist at Peak Physio Rutherford and Newcastle NSW

Every 2nd day

3Toe Taps
3 sets of 10 reps
  • Begin by laying on your back with knees bent.
  • Engage your abdominal muscles by drawing the belly button towards the spine.
  • Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
  • Slowly lower one leg back to the floor and then the other leg back to the floor.
  • Maintain your abdominal contraction and neutral pelvic position throughout.
  • Repeat as per your Physiotherapist instructions.

Scarlet Xavier Physiotherapist at Peak Physio Rutherford and Newcastle NSW

Daily. Make sure to squeeze your million dollars under your spine!

4Lumbar Rotation Stretch
20 reps
  • Lie on your back with the arms extended in a ‘T’ formation.
  • Lift one knee up so it aligns with the hip joint.
  • Using the arm on the opposing side, draw the knee towards the floor.
  • Maintain contact with the shoulders and the ground.
  • Take the head to the opposite direction of the knee.
  • Sustain this stretch as per your Physiotherapist guidelines.
  • Repeat on the other side.
Scarlet Xavier Physiotherapist at Peak Physio Rutherford and Newcastle NSW

Daily