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Sciatic Nerve Floss: How To (Gym Shorts)

New to the banded sciatic nerve floss or sciatic nerve flossing or looking for a quick technique tutorial? Learn correct form in one short video.

Sciatic Nerve Floss Correct Form

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps

  • Scoot back against a wall & extend legs straight out in front of you
  • Loop band around the middle of your foot twice
  • Pull both sides of band taut
  • Invert foot and pull internal band extra taut
  • Evert foot while holding internal band taut
  • Move foot back & forth from inverted to everted position
  • Hold each position for a couple seconds
  • Loosen internal band & tighten external band
  • Repeat same movement as before – hold external band extra taut throughout

What Is Sciatic Nerve Flossing & Why Do It?

The banded sciatic nerve floss is more of a mobility or rehab exercise.

Flossing (or muscle flossing or band flossing or mobility flossing) involves movement while muscle tissue or a joint is tightly wrapped with a rubber band.

These exercises seem to increase range of motion and may reduce pain as well.

This specific exercise targets the sciatic nerve. This nerve runs from your lower spine down your leg.

Sciatic pain, however, presents around the buttocks. Sciatica or piriformis syndrome are types of sciatic pain. Both occur because of a pinching of the sciatic nerve.

Sciatic nerve flossing with a band is designed to alleviate this pain.

Programming the Banded Sciatic Nerve Floss

This exercise can be programmed for lifters of any advancement.

This can be performed as part of a warm up, but also can be performed daily, even on non-workout days, as this isn’t designed to stress the muscles but rather increase mobility and alleviate pain.

Perform these 2-5 sets of 10-20 reps. You could also think about doing these for certain lengths of time as opposed to reps. As with anything, start lighter and work up to longer periods or more repetitions.

Click HERE to watch our video on the banded face pull or HERE to read about how to deal with tendon injuries.




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