Nerve flossing, sometimes called nerve gliding, is the process used to aid in nerve mobility or nerve flexibility.
Nerve flossing mobilizes the nerves, relieving pain and increasing range of motion.
One of the more common areas needing nerve flossing is the hamstrings.
To test whether or not you could benefit from hamstring nerve flossing, sit with your legs straight out in front of you. Then, reach toward your toes for a hamstring stretch.
Do you feel any tightness in your calves? This is an indicator that you might benefit from hamstring nerve flossing.
Dancers are super flexible but we sometimes feel tense in areas where we shouldn’t be. You shouldn’t feel any tension in your calves when stretching your hamstrings.
Hamstring nerve flossing ensures that the nerves that run along your lower back into your hamstrings, down into your calves, and even into your feet, are all working and gliding seamlessly.
And once those nerves glide seamlessly, you’re able to take full advantage of your mobility and flexibility.
So, want to learn how to practice hamstring nerve flossing? Good. Let’s do it together!
The Key to Hamstring Nerve Flossing Level 1
Lay on your back with your knees bent. Brace your abs and find a neutral pelvis.
Then, extend your favorite leg long, flex your foot, and lift it toward the ceiling as high as you can without using your arms. This is not about getting your leg to your face, just about lifting your leg as high as possible with a flexed foot and stable spine.
At the top, point the foot, bend the knee into your chest, and shoot the leg back out straight.
Repeat this motion for 10-12 reps then switch sides.
Add this move into your warm-ups and cool-downs to help improve mobility and tension throughout your workouts and recovery!
Hamstring Nerve Floss Advanced Variation
Once you feel like you’ve made progress with the original hamstring nerve flossing exercise, try graduating to level two.
The exercise is performed the same way with one small adjustment.
As you lift your leg, perform a crunch with your upper body while keeping your arms relaxed by your side.
Think of curling your collarbones toward your thigh. Then, roll back down to the floor as you point you return your leg to the starting position.
Watch this video to double check your form!
Keep this exercise up and hopefully you’ll see a difference in those “tense” areas and maybe even notice a greater range of motion.
And when you do, don’t hesitate to tell us about it! Message us @Dancerswholift on Instagram or shoot us an email at dancerswholift@gmail.com! We’d love to hear about your progress!
Want more tips like these? Check out these Training Tips: Training Tip Tuesday: Mixed Grip Deadlift, The Confidence Corner Workout: For Any Beginner at the Gym, Training Tip Tuesday: Hip Flexor Stretch
