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 1 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

Quadruped Hip Extension

• 2 sets x 8 reps each side

Diaphragmatic Breathing in Prone Position

• 2-3 minutes

Bridge

• 2-3 sets x 8 reps

Prone Positioning or Prone Press-Up

Thoracic Extension Mobilization

Quadruped Hip Extension

Diaphragmatic Breathing in Prone Position

Bridge