Nerve stretching reduces tightness in the nerve pathway between muscles and connective tissues, increasing the extensibility of your joints and tissues. It also reduces or eliminates pain and numbness associated with nerve compression between tissues and muscle fatigue. The National Academy of Sports Medicine recommends that you stretch several major nerves in your body that greatly influences your movement patterns and performance, including the sciatic nerve in your hip and legs, the brachial plexus in your upper spine and arms and the spinal cord in your vertebrae.
Supine Sciatic Nerve Stretch
Step 1
Lie on your back with your feet together. Bring your right knee to your chest, and the back of your knee with both hands.
Step 2
Exhale and extend your right leg straight up, flexing your foot toward your face. Keep your left leg still. Hold the stretch for five to six deep breaths.
Step 3
Bend your right leg down, and repeat the stretch one or two more times. Repeat the stretch on your opposite leg.
Radial and Brachial Plexus Stretch
Step 1
Stand with your legs slightly apart with your right side of your body facing a wall. Place your right palm against the wall with your right arm straight. Do not hunch your right shoulder.
Step 2
Hold this position for five to six deep breaths. Tilt your neck to your left to increase the stretch.
Step 3
Press the back of your right hand against the wall with your fingers pointing down. Hold the stretch for five to six deep breaths. Repeat the stretch on the opposite arm.
Anterior and Posterior Fasciae Stretch
Step 1
Stand with your legs about shoulder-width apart, and raise your arms over your head. Inhale and lean your torso back slightly, tightening your buttocks for balance.
Step 2
Exhale and bend your torso forward, reaching for your feet or the ground with your hands. Hold this position for two deep breaths.
Step 3
Roll your torso up slowly and return to the starting position. Perform two sets of five to six reps.
Tips and Warnings
- Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you perform most nerve stretches after a workout because static stretching reduces neural stimulation. This causes your muscles to relax and your mind to become less prepared for the upcoming exercise.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
