Sciatica Series: Part 2

Part 2 of 3: Flexibility

Maria Sollon, MS, CSCS, PES

Welcome back to Part 2 of the Sciatica Series for long-term relief!

In Part 2, the focus is on the importance of incorporating flexibility exercises for achieving pain relief.  Strength is also important, but it goes hand in hand with flexibility training.  Without the other, something lacks, therefore, it’s important to develop muscular strength, condition the tissues, and develop flexibility around the joints to move optimally.

Sciatic Series Review

The focus of this series is aimed towards conquering sciatic pain through targeted exercises performed in conjunction with your Total Gym.  As a biomechanics specialist, I’m excited to share a few of the best strength, flexibility, and mobility exercises and its pivotal role in alleviating discomfort.

If you’ve missed Part 1, be sure to check it out to learn strength exercises that complement the flexibility movements your about to learn.

Link to Part 1: Sciatica Strength Exercises: Sciatica: Total Gym Exercises for Long-Term Relief – Total Gym Pulse (

To keep things simple and achievable, each blog contains only 3-4 exercises so that you are able to learn and practice each movement efficiently without becoming overwhelmed in the process.  By the end of this 3-Part Series, you will learn a total of 10 exercises you can perform on your Total Gym that will help your body achieve long-term pain relief! 

Remember to be patient, consistent, and dedicated to the healing process.

Total Gym FLEXIBILITY Exercises for Sciatica Relief

Let’s limber up and lengthen those muscles with some pain relieving stretches your body will welcome.

Please, take time to learn, feel, practice, and perfect these top Total Gym exercises in order to strengthen, lengthen, and condition your body to rid that pain for good!

Set Up

Level: Set your incline to a low-medium level so that the glide board accommodates your strength and flexibility.

Accessory: Squat Stand


Learn the exercises with the proper movement skills on your Total Gym.Perform each exercise slowly in a controlled manor to work with your body’s range of motion.Utilize your breath with a complete inhalation and exhalation.Aim to hold each stretch for 10-30 seconds.Childs Pose Arcs (prone)Muscles Targeted: Stretches the muscles of the back, including the erector spinae, as well as the glutes and hamstrings.Focus of Movement: This exercise involves moving the arms in arcs while maintaining the child’s pose position, stretching the muscles of the back and hips. It helps improve flexibility in the spine and hips, reducing tension that may contribute to sciatica discomfort.Cobra (prone)Muscles Targeted: Primarily targets the muscles of the back, including the erector spinae, as well as the muscles of the chest and shoulders.Focus of Movement: Involves lifting the chest and upper body while keeping the hips and legs grounded, stretching the front of the body and strengthening the muscles of the back. This exercise can help alleviate tension in the lower back and improve spinal flexibility.Hug Knees (supine) Knees to chestMuscles Targeted: Stretches the muscles of the lower back, including the erector spinae, as well as the glutes and hips.Focus of Movement: Involves bringing the knees towards the chest while lying on the back, hugging them in towards the body. This stretches the muscles of the lower back and hips, helping to release tension and improve flexibility in the spine.

Be sure to check out the video demonstration to see how these flexibility exercises for sciatic pain relief are performed on your Total Gym.

Tune in to Part 3, where we will discuss the best strength and mobility exercises for sciatic pain relief that can be performed on your Total Gym.



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