MoPro
TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab H
Trainer's Eye
Phase 2 · Nerve mobility and control · Session H

Move every way.
Then hold still.
Both are skills.

Spine mobility in all directions, matched with the bracing that protects it under load.

  • Hsession
  • P2Mobility
  • 12:00on the clock
  • — donecompleted

Position beats posture

Which position you are in matters less than how long you stay in it. Change position before the symptoms build.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

Confidence is part of the cure

Graded, successful movement is what turns the alarm down. Every session that goes well is part of the treatment.

Three couplets · two rounds · twelve minutes · symptoms moving up, not down

A

Roll

Cat-cow + segmental bridge
A1

Cat-cow

60 s · slow reps

On all fours; round and arch one segment at a time, stopping short of any leg symptoms.

Easier smaller range  ·  Harder slower and fuller

R1R2—
A2

Segmental bridge

12 reps · ×2

Peel the spine off the floor one bone at a time and lower the same way.

Easier smaller range  ·  Harder pause at the top

R1R2
B

Turn

Open book + side-lying rotation hold
B1

Open-book rotation

60 s · slow reps

Side-lying, knees stacked; open the top arm and follow it with the eyes.

Easier smaller range  ·  Harder pause at the end

R1R2—
B2

Side-lying rotation hold

10 × 8 s · ×2

At the open point of the book, hold and breathe — the ribs turn, the pelvis does not.

Easier smaller range  ·  Harder hold longer

R1R2
C

Brace

Bear plank + bridge march
C1

Bear plank hold

60 s · seconds held

Knees an inch off the floor, back flat; count the seconds with the trunk braced.

Easier knees down  ·  Harder shoulder taps

R1R2—
C2

Glute bridge march

12 steps · ×2

Bridged up; lift one foot a fist high without the hips dropping.

Easier smaller lift  ·  Harder 2-s hold

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Sliders first, tensioners later: one end of the nerve slackens as the other tightens.
  2. A little tingling during a glide is expected. Numbness that lingers afterwards means too much.
  3. Train the spine to move and to hold still. Both are needed and both are here.
  4. Keep the pain rule: symptoms moving up the leg is progress, moving down is too much.

Tick it off

MovementRound 1Round 2Best
A1Cat-cowslow reps in 60 s —
A2Segmental bridge12 reps
B1Open-book rotationslow reps in 60 s —
B2Side-lying rotation hold10 × 8 s
C1Bear plank holdseconds held —
C2Glute bridge march12 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-H