Supine Sciatic Nerve Glide (Flossing)

How to do it

1. Lie on your back and clasp your hands behind one thigh.
2. Bring that thigh up so it is pointing straight at the ceiling (90-degree angle at the hip).
3. Point your toes up toward the ceiling (plantarflexion).
4. Slowly straighten your knee, kicking your foot up toward the ceiling until you feel a mild pull in the back of the leg.
5. As you bend the knee back down, pull your toes back toward your shin (dorsiflexion).
6. Repeat in a smooth, continuous pumping motion.

Form cues

• This is a nerve glide, not a muscle stretch. Do not hold the end position
• Keep the motion smooth and rhythmic (flossing)
• If you feel tingling or numbness, reduce the range of motion

Dosage

• Frequency: daily
• Volume: 2 sets × 10–15 smooth reps per side
• Do not hold the stretch.

Muscles worked

Stretches: hamstrings

Strengthens: quadriceps

Target muscles

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