Skip to content
Physiotherapist Jai Wadwell
Updated 5-6-25
1Sciatic Nerve Slider
3 sets of 5 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.
2Hip Abduction [Seated]
3 sets of 10 reps
  • Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
  • Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
  • Engage your core and keep your back straight throughout the movement.
  • Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
  • Hold the end position briefly, feeling the muscles on the outside of your hips engage.
  • Slowly bring your knees back to the starting position with control.
  • Complete repetitions as prescribed by your physiotherapist.
3Bridge
4 sets of 10 reps
  • Start by lying on your back (palms down for more stability).
  • Bend your knees and keep your feet flat on the floor, shoulder width apart.
  • Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
  • Slowly return your hips to the ground and repeat.
4Toe Taps [Switches]
2 sets of 5 reps
  • Begin by laying on your back with your knees bent and engage abdominal muscles by drawing the belly button towards the spine.
  • Lift one leg into the tabletop position.
  • As your lower this leg, raise the opposite leg into tabletop position.
  • Repeat this movement by continuing to swap your legs.
  • Maintain your abdominal contraction and neutral pelvic position throughout.