Physiotutors .
– yellow tube represents the nerve
(1) SittingSlider – Start Slumped: extend the knee + flex the ankle + lift the chin → drop the chin + extend the ankle + flex the knee
(2) Sitting Tensioner – Start Upright: drop the chin + slump + extend knee + flex ankle → extend ankle + flex knee + sit tall + lift the chin
(3) Supine or Back-Lying Slider: straight leg with foot on wall; drop the chin + extend the ankle → flex the ankle + lift the chin
(4) Supine or Back-Lying Tensioner: straight leg with foot on wall; drop the chin + flex the ankle → extend the ankle + lift the chin
Keeley – Physio .
– this is for the Sciatic Nerve
(1) Extend & Flex the Knee: back-lying with hands behind the thigh; knee bent; move the knee; band for added resistance
(2) Extend & Flex the Ankle: back-lying with hands behind the thigh; knee bent; move the ankle; band for added resistance
Keeley – Physio .
(1) Leg CrossoverExtend the Leg: back-lying with band around the foot
(2) Leg Crossover Extend the Ankle: back-lying with band around the foot; straight leg
Dr. Jo – Physio .
(1) McKenzie Stretch (2) Figure 4 Stretch for the Piriformis
(3) Back-LyingNerve Gliding: hands behind thigh; extend the knee and flex the ankle; 10 reps only
(4) SittingNerve Gliding: extend the leg and flex the ankle + chin up → chin down + flex the leg and extend the ankle; 10 reps only (5) Sitting Nerve Gliding – Foot on Stool: leg straight; keep toes up; bend to opposite side and return; 10 reps only
Lawrence – Physio .
– slump + chin down + knee extended + ankle extended → ankle flexed + knee flexed + chin up + remain sitting slumped