Phase 2: Hip & Sciatica Nerve Loading

 

✓ Access Granted: Phase 2 Active

Clinical Note: Only proceed if you have completed 7 days of Phase 1 with minimal pain.

Phase 2: Hip & Sciatic Nerve Loading

Prerequisite: You should have a significant reduction in "shooting" pain and be able to walk for 15 minutes without a flare-up.

Clinical Objective

To strengthen the gluteal complex and "floss" the sciatic nerve through active movement, creating space and stability in the hip socket.

The Phase 2 Protocol

Frequency: 3–4 times per week.

Recommended Gear: Axis Hip Compression Sleeve

  • Exercise 1: Glute Bridges (Core-Pelvic Reset)
    • Action: Lie on your back, knees bent. Lift your hips toward the ceiling, squeezing your glutes at the top. Hold for 2 seconds.
    • Reps: 3 sets of 15.

  • Exercise 2: Clamshells (Lateral Stability)
    • Action: Lie on your side with knees bent. Keep your feet together and lift your top knee. Do not let your pelvis "roll" backward.
    • Reps: 15 per side.

  • Exercise 3: Pigeon Stretch into Active Lift
    • Action: From a pigeon stretch position, try to "lift" your front leg off the floor using only your hip strength.
    • Reps: 5 "pulses" per side.