Home exercise sheet

Sciatica

Vinys

Move slowly and stay in a range that feels comfortable. Mild stretch or effort is fine; sharp pain is a signal to stop.

1. 

   1. Sphinx

   30 to 60 seconds

   1. Lie face down with your legs long
   2. Bring your forearms under you, elbows below your shoulders
   3. Press down and lift your chest
   4. Keep your head in line and look forward
   5. Then lower
2. 

   2. Figure 4 stretch

   30 seconds each side

   1. Lie on your back with both knees bent, feet flat
   2. Reach through and hold behind the supporting thigh
   3. Draw that thigh gently toward you and hold
3. 

   3. Cobra, minimal lift

   5 slow lifts

   1. Lie face down with your forehead resting on the floor
   2. Lengthen through the top of your head first
   3. Lift your chest just enough that your eyes clear the floor
   4. Keep the weight in your body, not your hands
   5. Then rest down
4. 

   4. Glute bridge

   8 to 10 slow lifts

   1. Lie on your back, knees bent, feet flat and about hip-width apart
   2. Press through your heels and lift your hips
   3. Lower slowly, one vertebra at a time
5. 

   5. Extended exhale breathing

   2 minutes

   1. Settle into any position you can stay in comfortably
   2. Breathe in through your nose for a count of four
   3. Breathe out for a count of six to eight
   4. Let the pause happen at the end of the exhale