Upper Extremity Nerve Flossing
                               YOUR HOME PROGRAM
                          Lower Nerve Flossing
                                          Created by Stacie Murray  Dec 5th, 2019
                                          View videos at www.HEP.video
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                                    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                                                          Repeat   10 Times
                                    pull the toes towards the shin                                             stretch, extend you knee back
         Hold     1 Second                                                          Hold     0 Seconds
                                    4) relax the foot, bend the                                                down and extend your head
         Complete 2 Sets                                                            Complete 2 Sets
         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
                                                                                    Repeat   10 Times
                                    bring the knee up above the                                                2. Point foot/ankle (ankle
                                                                                    Hold     1 Second
                                    hip                                                                        plantarflexion)
                                                                                    Complete 2 Sets
                                    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
                                    backside of the leg then pull                                              moving ankle in and out (ankle
         Complete 2 Sets
         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
                                    chair. Move your body per the
         Repeat   10 Times
         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.