The supine sciatic and tibial glides exercises stretch your hamstrings and your ankles. They also assist in improving the sliding and gliding action of your nerves and muscle tissues when you move throughout the day.
To do the supine sciatic and tibial glide exercises, start by lying on your back on your bed, couch or floor with your knees bent.
Take your right leg, bend it toward you and grab behind your thigh with your hands. Remember, you are always breathing. Gently extend the leg until you feel a little stretch and let it come back down. Let that stretch release, then bring the leg back up, and gently let it come back down again.
This is a very gentle and slow movement. There should be absolutely no pain when you perform this exercise. Do the same to the other side.
Repeat this movement five to 10 times on each leg.
If you’ve done well with this exercise, you can advance to the tibial glide. Bend your knee up toward your chest in the same position—hands behind your thigh. Bring your leg up. Now you are flexing and extending the ankle. Again, this is a slow gentle movement, and there should be no pain. You can do this five times for each leg, repeating on the opposite leg.
Repeat this exercise five to 10 times on each leg, one to two times a day.
The Laser Spine Institute Exercise Video Series, including all functional activities, post-surgical exercises and descriptions were designed specifically for Laser Spine Institute patients only. If you have not been prescribed these exercises, you should contact your physician before starting this or any exercise program. Exercise is not without its risks, and this or any other exercise program may result in injury. Risks include, but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting and disorders of heart beat. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult your surgeon's liaison or physician.