Prepared By: Jamie Crowe
Address: 450 East 23rd St
Fremont, NE Nebraska Methodist Health
System
STEP 1 STEP 2
Hooklying Single Knee to Chest Stretch
REPS: 3 | HOLD: 20-30 | DAILY: 2-3 | WEEKLY: 7
Setup
Begin lying on your back with your legs bent and feet resting on the ground.
Movement
Place your hands around one thigh, then slowly pull your knee toward your chest until you feel a
gentle stretch in your lower back.
Tip
Make sure to keep your back relaxed during the stretch.
STEP 1 STEP 2
Supine Lower Trunk Rotation
REPS: 5-10 | HOLD: 10-20 | DAILY: 2-3 | WEEKLY: 7
Setup
Begin lying on your back with your knees bent and feet resting on the floor.
Movement
Keeping your back flat, slowly rotate your knees down towards the floor until you feel a stretch in
your trunk and hold.
Tip
Make sure that your back and shoulders stay in contact with the floor.
STEP 1
Supine Piriformis Stretch with Foot on Ground
REPS: 3 | HOLD: 20-30 | DAILY: 2-3 | WEEKLY: 7
Setup
Begin by lying on your back with both knees bent and feet resting flat on the ground. Cross one
leg over the other so your foot is resting on your knee.
Movement
Grab your leg just below the knee and slowly draw it towards your opposite shoulder until you feel
a stretch in your buttocks.
Tip
Do not allow your back to twist or bend excessively during the stretch.
STEP 1
Supine Figure 4 Piriformis Stretch
REPS: 3 | HOLD: 20-30 | DAILY: 2-3 | WEEKLY: 7
Setup
Begin lying on your back with both legs bent and your feet on the ground.
Movement
Lift one leg and place that ankle on your opposite knee, then apply a gentle pressure to your bent
knee with your hand. You should feel a stretch in your buttocks.
Tip
Make sure to keep your low back flat on the floor during the stretch.
STEP 1 STEP 2
Supine Sciatic Nerve Glide
REPS: 10 | DAILY: 2-3 | WEEKLY: 7
Setup
Begin lying on your back with your knees bent and feet flat on the floor. Grasp one leg behind
your thigh and straighten that knee.
Movement
Bend your foot down toward your body, then away toward the ceiling, keeping your leg straight.
Repeat this movement.
Tip
Make sure to keep your low back flat on the floor during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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STEP 1 STEP 2
Seated Slump Nerve Glide
REPS: 10 | DAILY: 2-3 | WEEKLY: 7
Setup
Begin sitting on the edge of a table or bed with both legs hanging off the edge, hands clasped
behind your back, and your back slumped forward slightly.
Movement
Straighten one knee and bend your head backward at the same time, then lower your foot and
bend your head forward at the same time.
Tip
Make sure your leg and head are moving at the same speed at the same time.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
Login: www.medbridgego.com • Access Code: WPLK2FZQ • Date printed: 05/19/2025 Page 2
