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Exercise handout — move better, feel better.
Femoral Nerve Glide
Gently move the femoral nerve which runs down the front of your thigh. May help front-of-thigh symptoms from upper lumbar issues.
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
Home Options
- wall
No equipment? Try: Towel around ankle if can't reach
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
smooth and continuous
Tempo
Step-by-Step Guide
Set up
- Stand next to wall, one hand on wall for balance
- Grab right ankle and bring heel toward buttock
- Stand tall on left leg
Step 1 of 6
Start in standing quad stretch position
Step 2 of 6
Tuck pelvis under (posterior tilt)
Step 3 of 6
Then let pelvis tilt forward slightly (anterior tilt)
Step 4 of 6
Alternate between these positions smoothly
Step 5 of 6
Keep hold of ankle throughout
Step 6 of 6
Complete reps then switch sides
Breathing
- Breathe normally
- Don't hold breath
Form Cues
- Move pelvis, not whole body
- Smooth rocking motion
- Keep knee pointing down
- Don't force into pain
Common Mistakes to Avoid
- Moving too fast
- Arching back too much
- Knee drifting out to side
- Holding position instead of gliding
Safety Information
Stop if symptoms increase. Should be comfortable.
Progressions
Add neck flexion (look down) during posterior tilt
Regressions
Smaller pelvic movements
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.