Exercise library
Nerve Sensitivity
Lying sciatic nerve slider
How to do it
- 1Lie on your back with both knees bent and feet flat on the floor.
- 2Bring one knee up toward your chest and clasp both hands behind that thigh.
- 3Let the knee point straight up with a soft bend in it. Don't force the leg straight: a fully straightened leg cranks up nerve tension fast, and it isn't needed here.
- 4Holding that position, pump your ankle: pull your toes down toward your shin, then point them up toward the ceiling. Keep the pumps slow and smooth for 20 or more reps, then switch legs.
- 5STOP rule: if symptoms spread further DOWN your leg (peripheralizing), stop for the day. If they draw back UP toward your spine (centralizing), you are on the right track and can continue. Progressive weakness, numbness around the saddle or groin, or any change in bladder or bowel control means stop and seek medical care, not more exercise.
Why this exercise
The floor-based second option. The seated slider is preferred because the head movement feeds slack into the nerve, but holding your leg up in a chair takes strength and balance. Here your hands and the floor do the holding, so all you manage is the ankle.
Make it easier
- Hold the thigh closer to your chest for less tension.
- Smaller ankle pumps.
- Fewer reps to start, building toward 20 or more.
Make it harder
- Work toward the seated slider. The head sync makes it the better version.
- More reps, kept smooth and easy.