PILATES MOTION ATLAS

Seated Sciatic Nerve Glide | Self-stretch in 3D

Seated Sciatic Nerve Glide: seated (chair), sciatic nerve pathway (back of the leg). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

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A schematic 3D view of Seated Sciatic Nerve Glide — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Sciatic nerve pathway (back of the leg)

Small, pain-free movements to glide the sciatic nerve pathway (back of the leg).

Starting position

Sit towards the front of a chair with a tall back and your hands on your thighs. Bend the right knee and lift the foot just off the floor.

Movement phases

1. Set up

Sit tall and tuck the chin slightly.

2. Small movements

Straighten the knee a little as you look up, then bend the knee as you look down. Keep both movements easy.

3. Slightly larger range

Straighten the knee a little further, without the pulling feeling getting stronger.

4. Smaller and stop

Make the movements smaller and stop with the knee bent.

What to check yourself

Check that the head lifts as the knee straightens (not both moving to lengthen at once) and that the lower back does not round.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Think of a nerve glide as sliding rather than stretching, and keep the movements small. Stop if you feel numbness, tingling or pain, or if a sensation stays after moving. If you are receiving treatment for numbness or pain, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.