Supine Tibial Nerve Glide | Self-stretch in 3D
Supine Tibial Nerve Glide: lying on the back, tibial nerve pathway (back of the leg and inner ankle). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Lying on the back · Tibial nerve pathway (back of the leg and inner ankle)
Small, pain-free movements to glide the tibial nerve pathway (back of the leg and inner ankle).
Starting position
Lie on your back, draw the right knee towards the chest and hold the back of the thigh with both hands. Let the leg turn slightly outwards.
Movement phases
1. Set up
Stretch the left leg along the floor and let the back rest on the floor.
2. Small movements
Straighten the knee as you pull the toes towards the shin and lift the outer edge of the foot a little. Return and repeat.
3. Slightly larger range
Straighten the knee a little further, without the pulling feeling getting stronger.
4. Smaller and stop
Make the movement smaller and stop with the knee bent.
What to check yourself
Check that the pelvis does not lift each time the knee straightens and that there is no numbness.
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.
References and scope
Basson A et al. The Effectiveness of Neural Mobilization for Neuromusculoskeletal Conditions: A Systematic Review and Meta-analysis. J Orthop Sports Phys Ther. 2017 ↗
A review of research on nerve gliding movements (neural mobilisation): combining joint movements to move the nerve pathway a little at a time.
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