# Hamstring and Sciatic Nerve Glide for Sensitivity

A gentle posterior-chain routine for hamstring tension and sciatic-nerve sensitivity. Keep glides light; this should not create nerve pain.

- URL: https://forma-web.online/routines/hamstring-and-sciatic-nerve-glide/
- Duration: About 11 min
- Admin slug: hamstring-sciatic-nerve-glide

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Supine Sciatic Nerve Glide

2 sets · 10 reps · 15s rest · both sides

Hold behind one thigh, slowly straighten the knee, then bend again. Stop before tingling or sharp pulling.

#### Steps
- Lie on your back.
- Hold behind one thigh.
- Slowly straighten the knee.
- Bend the knee again.
- Stop before tingling or sharp pulling.

#### Cues
- Light glide.
- No tingling.
- Move slowly.

#### Common mistakes
- Forcing a stretch.
- Pulling into nerve pain.
- Locking the knee hard.

### 2. Seated Hamstring Glide

2 sets · 10 reps · 15s rest · both sides

Sit tall, extend one leg, flex and point the foot while the knee stays soft. Keep it easy.

#### Steps
- Sit tall on a chair or floor.
- Extend one leg forward.
- Keep the knee soft.
- Flex and point the foot.
- Keep the sensation light.

#### Cues
- Tall seat.
- Soft knee.
- Point and flex.

#### Common mistakes
- Slumping through the back.
- Locking the knee.
- Chasing a strong stretch.

### 3. Standing Hamstring Sweep

2 sets · 8 reps · 15s rest · both sides

Step one heel forward, hinge slightly, and sweep hands toward the toes. Keep the back long and range small.

#### Steps
- Step one heel forward.
- Keep that knee softly bent.
- Hinge slightly from the hips.
- Sweep hands toward the toes.
- Stand tall and repeat.

#### Cues
- Heel forward.
- Long back.
- Small range.

#### Common mistakes
- Rounding the back heavily.
- Locking the front knee.
- Reaching too aggressively.

### 4. Down Dog Pedal

2 sets · 8 reps · 15s rest · both sides

From a down-dog shape, bend one knee and press the opposite heel gently down. Alternate sides slowly.

#### Steps
- Start in a down-dog shape.
- Bend one knee.
- Let the opposite heel move down gently.
- Switch sides slowly.
- Keep the stretch moving.

#### Cues
- Alternate heels.
- Knees can bend.
- Gentle hamstrings.

#### Common mistakes
- Forcing heels to the floor.
- Collapsing into wrists.
- Pushing into nerve symptoms.

### 5. Glute Bridge

2 sets · 10 reps · 1s hold · 20s rest

Finish with gentle glute work: lift hips, pause, and lower slowly. Keep the hamstrings from cramping by pressing through heels evenly.

#### Steps
- Lie on your back with knees bent.
- Press evenly through both heels.
- Lift hips with the glutes.
- Pause briefly at the top.
- Lower slowly.

#### Cues
- Even heels.
- Glutes lift hips.
- Slow lower.

#### Common mistakes
- Cramping the hamstrings.
- Overarching the lower back.
- Letting knees cave inward.