Upper Extremity Nerve Flossing YOUR HOME PROGRAM CreatedLower by Stacie MurrayNerve Dec 5th, 2019Flossing View videos at www.HEP.video

Total 5 Page 1 of 1 1 4 Sciatic Nerve Glide (knee Femoral nerve glides straight) Lie on your stomach and prop 1) start by grasping the leg up on your elbows. Straighten behind the thigh your leg out and tip your head 2) bring the knee just above back. Then, flex your knee up the hip and at the same time flexing 3) straighten the knee to the your head down. Once you first spot of tension, and then reach a point where you feel a Repeat 10 Times pull the toes towards the shin Repeat 10 Times stretch, extend you knee back Hold 1 Second Hold 0 Seconds Complete 2 Sets 4) relax the foot, bend the Complete 2 Sets down and extend your head Perform 2 Time(s) a Day knee back to start position and Perform 2 Time(s) a Day back up as well. Repeat this repeat motion in a controlled, continuous motion not stopping *the opposite leg should be to hold a stretch. straight, flat on the table and not moving as you perform the glide* 5 Peroneal nerve glides

2 Begin in seated position with Sciatic Nerve Glide (knee knee straight. Progress through bent) the following steps, stopping once tension is felt in the 1) start laying on your back foot/leg. with knees bent and feet flat 2) grab behind one thigh and 1. Curl the toes bring the knee up above the Repeat 10 Times 2. Point foot/ankle (ankle Hold 1 Second hip Complete 2 Sets plantarflexion) 3) straighten your leg until you Perform 2 Time(s) a Day 3. Maintain toes curled and Repeat 10 Times feel a gentle pull along the foot/ankle pointed while Hold 1 Second Complete 2 Sets backside of the leg then pull moving ankle in and out (ankle Perform 2 Time(s) a Day your toes up toward your shin inversion/eversion) 4) return to the start position (top image) and repeat

3 SEATED SCIATIC NERVE GLIDE

Sitting safely at the edge of a Repeat 10 Times chair. Move your body per the Hold 1 Second directions below Complete 2 Sets Perform 2 Time(s) a Day 1) Toes down, head down

2) Head up, toes up

Repeat the prescribed number of repitions and sets.

Stop exercise if there is an increase in pain at any time.