The sciatic nerve in your leg can and should be able to move and stretch. However nerves can become injured just like muscles and tendons and so sometimes scar tissue can build up and tether the nerves. This can lead to tightness in the hamstrings, calf, lower back and even under the foot. Using nerve mobilisations like these ones (also called neural glides or flossing ) can get the nerves moving again. ## Things to remember... > - This is a sciatic nerve mobilisation and so you do not need to hold the stretch or force it. > - You are simply nudging the nerve a little. > - Remember that when the knee is bent you point your toes and when it is extended you pull the toes towards you. > - Mobilising an already irritated nerve can make things worse so of you have sciatic symptoms this may not be the best exercise for you. ## # Seated Sciatic Slump This exercise mobilises the sciatic nerve in the back of the thigh which can sometimes cause tightness in the hamstrings, calf, lower back and even under the foot. <iframe width="390" height="230" src="https://www.youtube.com/embed/1O8XtoZne1o" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Sit with hands behind back. 2. Then slump forward at the thoracic and lumbar spine whilst flexing the neck by placing the chin on the chest.  3. Extend one knee until you feel a gently pull in the back of the legs.  4. Release then repeat.  5. Only take the leg until the stretch starts (or the leg begins to shake). 6. There is no need to force the move or hold. 7. We are simply looking at nudging the range.  8. To increase the mobilisation pull the toes towards you as you raise the leg up.  ​ 9. Repeat 10 times on both sides. ​ ## Sciatic Slump Variations <iframe width="390" height="230" src="https://www.youtube.com/embed/rqcraTeoueU" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Sit with hands behind the back. 2. Then slump forward at the thoracic and lumbar spine whilst flexing the neck by placing the chin on the chest.  3. Starting on one leg, pull the toes up towards you so that you are pushing the heel away. 4. Extend the knee until you feel a gently pull in the back of the legs.  5. Then, keeping the leg straight, point the toes and you should feel the tension release. 6. Again holding the leg straight, pull the toes towards you and you should feel the tension increase again. 7. Release then repeat.  8. Only take the leg until the stretch starts (or the leg begins to shake). 9. There is no need to force the move or hold. 10. We are simply looking at nudging the range.  11. Alternatively you can complete the same but instead of moving the ankle, extend and flex the neck. ## Standing Sciatic Nerve Mobilisations <iframe width="390" height="230" src="https://www.youtube.com/embed/L3ifAZsoqSI" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Whilst standing with knees slightly bent, slump forward at the thoracic and lumbar spine whilst flexing the neck by placing the chin on the chest. 2. Rest the arms on a table or chair. 3. Gently rock backwards onto your heels whilst straightening the knee. 4. Only rock back until the stretch starts (or the leg begins to shake). 5. There is no need to force the move or hold…we are simply looking at nudging the range. 6. Release back by bending the knees again and placing the feet flat on the floor. ****************************** ## Lying Sciatic Nerve Mobilisations <iframe width="390" height="230" src="https://www.youtube.com/embed/9TqLVRZT9BI" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Lie on your back with legs bent and feet flat on the floor. 2. Bring one knee in towards your chest and place your hands gently supporting behind the thigh. 3. Whilst the leg is bent, point the toes. 4. Gently straighten the leg as you pull your toes towards you (pushing the heel towards the sky). 5. Continue until you feel a slight pull in the back of your hamstrings, calves or bottom then bend the knee again as you point the toes away from you. 6. Repeat 10 times on both sides. ## Lying Sciatic Nerve Mobilisation Modifications This is an exercise intended to mobilise the sciatic nerve. If hamstrings or glutes feel 'tight' then this can sometimes be due to the sciatic nerve not gliding between other structures in the area. We use this exercise to nudge the nerve if it is 'stuck' and allow the nerve to move more freely. <iframe width="390" height="230" src="https://www.youtube.com/embed/6YOw0EcFXqI" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Lie on your back with legs bent and feet flat on the floor. 2. Bring one knee in towards your chest and place your hands gently supporting behind the thigh. Whilst the leg is bent, point the toes. 3. Gently straighten the leg as you pull your toes towards you (pushing the heel towards the sky). 4. Continue until you feel a slight pull in the back of your hamstrings, calves or bottom then bend the knee again as you point the toes away from you. 5. Repeat 10 times on both sides. 6. Alternatively, take the leg over the body slightly so that there is a slight stretch in the glutes. From here you can then extend the knee until you feel the tension increase and then flex the knee so that it releases. ## Lying Leg Lifts With Sciatic Nerve Mobilisation <iframe width="390" height="230" src="https://www.youtube.com/embed/DBBc2BLtetM" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> **See also: [[Hip Flexor Activation]]** 1. Lie on your back with one knee bent and foot flat on the floor. 2. With the opposite leg out straight point the toes. 3. Then, whilst raising the leg up straight, gently pull the toes towards you (pushing the heel towards the sky). 4. Continue until you feel a slight pull in the back of your hamstrings, calves or bottom then bend the knee again as you point the toes away from you. 5. Slowly and in a controlled manner, lower the leg whilst pointing the toes. 6. Hover a little from the bottom so as to not rest, then raise once again, pulling the toes towards you. 7. Repeat 10 times on both sides.