Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

Median Nerve Glides or Nerve Flossing

Median nerve glides, median nerve flossing, and median nerve stretches should be done very carefully. Don't overdo the glide or flossing movements because that can cause more irritation.

Median nerve gliding or nerve flossing is when you are moving the median nerve at each end together. This helps break up scar tissue or adhesions that might be causing pain. It can also help if you have a nerve compressed somewhere. Make sure not to force any of the movements, and try to use proper technique.

The last movement is more of a stretch on the median nerve since you are pulling away at both sides. So if you feel any pain, you might not be ready for it yet.

Related Videos:

Neural Glides for Ulnar, Median & Radial Nerves

Finger Tendon Glides for Hand Injury or Surgery

5 Best Sciatica Exercises for a Herniated Disc

In addition to a herniated disc, sciatic pain can be caused by a few different things. These are my 5 favorite exercises for sciatica from a herniated disc.

The first exercise is a pelvic tilt. This is a great way to get those pelvis muscles, core muscles, and trunk muscles moving.

Then you will go into a bridge. This not only works the pelvic muscles to help protect the spine, but it also works the glutes and hamstrings.

Next are clamshell exercises. They look easy, but when they are done correctly, they do a great job of working the core and pelvic muscles.

Now you will do a bridge with a ball squeeze. The squeezing helps activate the adductors and inner thigh muscles to help all the muscles work together for a strong core.

Finally, you will do a prone bent leg lift. This again is great for working the gluteus maximus and hamstrings which are important for good trunk stability.

Related Videos:

Sciatica: Is it Piriformis Syndrome or a Herniated Disc?

Herniated DIsc Exercises & Stretches

5 Best Sciatica Stretches for a Herniated Disc

In addition to a herniated disc, sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a herniated disc.

The first stretch is going to be on your stomach or in prone. Prone props are a great way to help “push” the disc back into place. Sometimes you get increased symptoms, but they should subside once you stop.

Next is a figure four stretch lying down. It is a great stretch for the piriformis muscle, and it also help if you are having pain from a herniated disc. You can modify it if needed.

The last three stretches, are really nerve glides or neural flossing. If you have sciatic pain from a herniated disc compressing on the nerve, glides can help loosen or free the nerve. It also helps if there is some scarring on the nerve. Be careful with these because nerves are very fragile, so less is more.

Related Videos:

Sciatica: Is it Piriformis Syndrome or a Herniated Disc?

Herniatred Disc Stretches & Exercises

5 Best Sciatica Exercises for Piriformis Syndrome

Sciatic pain can be caused by a few different things. These are my 5 favorite exercises for sciatica from a tight piriformis.

The first sciatica exercise is hip abduction in hooklying with a band. This is good to strengthen your hip abductors as well as your hip external rotators.

The next exercise is bridging with a band. A bridge is great for the gluteus maximas and hamstrings, and when you add in the band, it gets your piriformis and gluteus medius as well.

Then there is the clamshell exercise. This one is harder than it looks, and it’s best to start out without the band until you can the correct technique. It strengthens all the glute muscles.

Now you will roll onto all fours, or quadruped. This exercise not only uses the muscles to stabilize one side, but it also uses the muscles on the other side to move the leg.

Finally you have squats with a band. Squats are a great lower body work out, and by adding the band, it makes all the muscles work together including the piriformis.

Related Videos:

Piriformis Syndrome Stretches & Exercises

Sciatica - Is it Piriformis Syndrome or a Herniated Disc?

5 Best Sciatic Stretches for Piriformis Syndrome

Sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a tight piriformis.

The first sciatica stretch is a figure four stretch lying down.  It is a great stretch for the piriformis muscle, and you can modify it if needed.

The next stretch is a knee to opposite shoulder stretch.  This stretches the piriformis in a slightly different way, so it might feel more comfortable than the figure four.

Then there is the trunk rotation in long sitting.  This not only stretches your piriformis muscle, but it also stretches your trunk and low back, so if you are having some pain there too, it might be a good one for you.

Now you will do a modified pigeon stretch.  Sometimes the pigeon stretch is too difficult for people to get in that position.  This one slightly changes the tension, and makes it a little easier to get into.

The last stretch is a seated figure four stretch.  This is great if you don’t have time or the place to lie down on the floor.  It’s also a great alternative for people who have a hard time getting off the floor.

Related Videos:

Sciatica: Is it Piriformis Syndrome or a Herniated Disc?

Piriformis Syndrome Stretches & Exercises

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