Warm Up

Cat/Camel

• 2 sets x 10 reps

Thoracic rotation/extension mobilization

• 2 sets x 10 reps

Leg Swings or Hydrants

• 2 sets x 10-12 reps

Hip Flexor/Quadriceps Stretch

• 2 sets x 30 second hold each side

Day 2 Programming

Prone Positioning or Prone Press-Up. Use whichever one centralizes sciatica leg pain.

• If prone positioning: 2-5 minutes
• If prone press-up: 3 sets x 10 reps

Thoracic Extension Mobilization

• 2 sets x 10-12 reps

Hip Flexor Mobilization

• 2 sets x 10 reps (1 set each side)

Ankle Dorsiflexion Mobilization (To gently floss sciatic nerve and to improve ankle dorsiflexion). Lack of ankle dorsiflexion can force the body to flex more through the lumbar spine. Excessive lumbar flexion contributes to disc herniations.

• 2 sets x 12 reps each side

Foam Roll Work (Can also use a lacrosse or tennis ball) Spend 1-2 minutes on each muscle group

• Gluts
• Hamstrings
• Calves
• IT band

Prone Positioning or Prone Press-Up

Thoracic Extension Mobilization

Hip Flexor Mobilization

Ankle Dorsiflexion Mobilization

Foam Roll Work