Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Sciatic Nerve Glide - Supine

BeginnerMobilityTier T1

Lying down version of the sciatic nerve glide. Often more comfortable than sitting for people with acute sciatica.

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

none

Home Options

  • bodyweight

No equipment? Try: Towel behind thigh if can't reach

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

smooth and continuous

Tempo

Step-by-Step Guide

Set up

  • Lie on your back
  • Right foot flat on floor, knee bent
  • Lift left leg and hold behind thigh
  • Start with left knee bent

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

    Step 1 of 7

    Slowly straighten your left knee

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

    Step 2 of 7

    As you straighten, flex your foot (toes toward you)

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

    Step 3 of 7

    Go until you feel gentle tension

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

    Step 4 of 7

    Then bend knee and point toes away

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

    Step 5 of 7

    Repeat this sliding motion

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

    Step 6 of 7

    Keep it smooth and gentle

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

    Step 7 of 7

    Do 8-10 reps, then switch legs

Breathing

  • Breathe normally
  • Keep relaxed

Form Cues

  • Smooth continuous motion
  • Don't hold at end range
  • Stop before pain increases
  • Keep head on floor

Common Mistakes to Avoid

  • Jerky movements
  • Holding the stretch
  • Going into pain
  • Pulling too hard on leg

Safety Information

Stop if tingling increases or persists. Should be comfortable.

Progressions

Larger range as symptoms allow

Regressions

Smaller range of motion, keep knee more bent

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.