Nerve Glides Seated Legs
Reps: 10 Sets: 3 Perform: 2-3x/day
Nod your head, bend your knees and point your toes down.
Now lean back, look up, straighten your legs and point your feet up.
Modifications: If the motion is creating symptoms or is too much of a stretch then don’t go through the full motion. Go until just before you feel the stretch or less into the range of motion. You can modify how much you move your foot, knee, back and/or neck.
Sets: 3 Hold: 3-5 seconds Perform: 2-3x/day
Lying on your side with your body rotated forward, hold this position and bring one leg/hip away from the other. Hold this for 3-5 seconds.
The MOST IMPORTANT PART of this exercise is to ensure that your body stays rotated forward. Think about you bellow button pointing towards the floor and don’t let it move. Sometimes your knee won’t go as high as you expect.