Sciatica is a common condition that involves pinching of the sciatic nerve. The sciatic nerve begins in the lower back, heads through the glute muscles, down the back of the thigh and leg, ending in the foot. Impingement anywhere along the track of this nerve can create a burning sensation anywhere from the glute muscles, down the back of the leg. This exercise works to “pull” that nerve back and forth, reducing the intensity of the symptoms and speeding up the healing process.



  • Begin in a seated position with enough clearance under your seat to allow your foot to flex underneath the chair
  • Bend everything “downward” simultaneously
    • Flex your chin to your chest
    • Flex your torso
    • Extend your hip under the chair
    • Flex your knee to 90 degrees
    • Plantar flex your ankle (bringing your foot towards the ceiling)
  • Next, switch to a position of everything moving “upward” simultaneously
    • Extend your neck to look upward
    • Extend through your torso
    • Flex your hip to 90 degrees
    • Extend your knee straight in front of you
    • Dorsiflex your ankle (bringing your ankle and toes closer to your head)
  • Repeatedly bounce between the two positions for sets of 10-15 reps throughout the day.