Name: Playbook - Gracie Kramer - Towel Nerve Glides (5 min)
Uploaded: 2022-11-05T23:21:12.430Z
Duration: 5 min
Description: Towel Nerve Glides (5 min)

Bailey Nomi sent me here 💗 I’ve been really into restorative workouts that make my body and mind feel good while focusing on different parts of my body. I struggle with nerve and joint pain especially during the cold season. I love how easy and effective this stretch was! Can’t wait to try the next workout!

Erna C

All you need is a small towel & a soft surface below. These nerve glides are one of the most underrated movements you can incorporate into your daily routine. I learned these unique movements from my physical therapist at a very young age. They are designed to enhance joint function & flexibility. When we implement nerve glides into our warm ups, it allows the muscles to release easier & achieve better mobility.

- all you need is a small towel & a soft surface to sit on comfortably
- fold up the towel, hold towel on both ends, & place it on the sole of your R foot
- slowly bend knee, keeping pressure on the upper part of your foot, pulling the toes back to the shin as you bend the knee
- straighten leg back out until you feel a significant stretch
- keep moving until reps are complete

Exercise #1

- fold towel, hold it on both ends, & place it on the sole of your L foot
- slowly bend knee, keeping pressure on the upper part of your foot, pulling the toes back to the shin as the knee bends
- straighten leg back out until you feel a significant stretch
- keep moving until reps are complete

Exercise #2

- start sitting up, fold towel & hold it on both ends with it on the sole of your R foot 
- keeping a grip on the towel, slowly lower onto your back
- straighten out R leg to maintain pressure on the stretch & slowly pull the leg toward you, keeping the upper body flat on the floor
- you can bend knee slightly if that’s more comfortable for you, but keep a steady movement throughout the exercise

Exercise #3

- repeat on L leg
- continue until reps are complete

Exercise #4

- keep towel on sole of the R foot with back flat on the ground
- straighten out leg to a 90° angle & slowly bring it across the body to the opposite side 
- lower as far as you can, so long as it’s comfortable 
- breathe & relax throughout the position

Exercise #5

- repeat on L side, bringing it slowly to the R side for 10 seconds

Exercise #6

Towel Nerve Glides (5 min)

Sarah Ashley

10 Min Leg Day Warm-Up & Stretching Routine

That was great, surprised myself how flexible I am and a great addition to starting a running 🏃‍♀️ routine

Quad & Hip Flexor Stretch

That was great, I can see the childhood dream of being able to do the splits 💪🏻🤸🏼‍♂️

Inner Thigh & Groin Stretch

Those are great.  Thank you Gracie!  I injured my left shoulder and now have adhesive capsulitis and those exercises are exactly what I need!  You’re the best Gracie!

Kari Kajitani

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Awesome, I have been doing my own workouts and this seriously helped with the soreness in my legs

Towel Nerve Glides (5 min)

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