Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Sciatic Nerve Glide

BeginnerMobilityTier T1

Gently move the sciatic nerve through its pathway to reduce sensitivity. Not a stretch - the movement should be smooth and pain-free.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

chair

Home Options

  • chair

No equipment? Try: Can do lying down

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

smooth and continuous motion

Tempo

Step-by-Step Guide

Set up

  • Sit on edge of a sturdy chair
  • Right foot flat on floor
  • Left leg will be the moving leg
  • Sit with good upright posture

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Extend left leg out, foot pointed up

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Straighten knee while looking down (chin to chest)

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Feel gentle tension behind thigh (not pain)

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Bend knee back while looking up

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Repeat this alternating motion smoothly

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Do 8-10 reps, then switch legs

Breathing

  • Breathe normally throughout
  • Keep breathing smooth

Form Cues

  • Move smoothly and gently
  • This is a glide, not a stretch
  • Stop if you feel numbness or tingling
  • Coordinate head and leg movement

Common Mistakes to Avoid

  • Moving too fast
  • Holding at end range (it's a glide)
  • Forcing through pain
  • Sitting with slouched posture

Safety Information

Stop if tingling increases or persists. This should not be painful.

Progressions

Larger range if comfortable

Regressions

Smaller range of motion, bend knee more

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.