Supine Sciatic Neural Self Mobilisation

This is an instructional video to correctly demonstrate Supine Sciatic Neural Self Mobilisation. This is a common issue that can cause sciatica and it can be useful if this is the case but you should be sure of your diagnosis first, so it is advisable to have an assessment from a Physiotherapist first.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. It is a good exercise for neural dynamic issues from tethering or shortening of the sciatic nerve
  2. With this exercise it is extremely important to know that this exercise is correct. If you have an underlying reason for the nerve limitation then this exercise will make things worse. Make sure that a Physio has okayed this exercise for you and make sure that you have read the disclaimer for this video.
  3. As with any exercise it needs to be pain free during, after and the next day or shouldn’t increase existing pain levels.
  4. Lying on your back bend one hip to 90 degrees, while the other leg stays flat on the floor.
  5. Next take hold of your thigh to stabilise this position
  6. Then using your shin muscles pull your toes in towards your shin on the upper leg
  7. The upper hip and ankle positions should stay the same throughout the exercise.
  8. Now using your thigh muscles straighten your knee to a point which give a light stretch and then bend it to take the stretch off.
  9. Repeat this for roughly 30 seconds and repeat for the other leg if needed
  10. Due to nerve irritability you should perform this exercise 2 to 3 times per day but no more than this

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).