Sciatica-Safe
Calisthenics Workout Routine Daily Warm-Up (10 min)
• • • • •
Cat-Cow Stretch: 2 sets x 10 reps Glute Bridge: 2 sets x 15 reps World's Greatest Stretch: 2 sets x 5 reps/side Deep Squat Hold: 2 sets x 30 sec Jumping Jacks or March in Place: 2 sets x 30 sec
Day 1 Lower Body & Core Stability • • • • •
Dumbbell Romanian Deadlift (RDL): 3 x 10 Dumbbell Step-ups: 3 x 8/leg Glute Bridge March: 3 x 10/leg Dead Bug: 3 x 12 Bird Dog: 3 x 10/side
Day 2 Upper Body Calisthenics • • • • •
Pull-ups: 3 x max reps Dumbbell Row (1-arm): 3 x 10/arm Incline Push-ups: 3 x 12 Plank Shoulder Taps: 3 x 20 taps Hollow Body Hold: 3 x 20-30 sec
Day 4 Full Body Control & Stability • • • • •
Pull-ups or Negative Pull-ups: 3 x 3-5 Dumbbell Goblet Squat: 3 x 10 Push-up to Down Dog: 3 x 10 Side Plank with Leg Raise: 3 x 10/side L-Sit Tuck Hold: 3 x 10-20 sec
Day 3 Mobility / Recovery • • • • • •
Brisk Walk or Light Bike: 20-30 min Foam Roll / Tennis Ball Glute Release: 5-10 min Pigeon Pose: 1 min/side Seated Forward Fold: 1 min Kneeling Hip Flexor Stretch: 1 min/side Supine Hamstring Stretch: 1 min/side
SCIATICA SAFETY TIPS - AVOID DEEP FORWARD BENDS IF IT AGGRAVATES YOUR NERVE. - FOCUS ON GLUTE AND CORE ACTIVATION, NOT JUST FLEXIBILITY. - DO NOT ROUND THE BACK DURING RDLS OR PULL-UPS. - IF SYMPTOMS OCCUR, PAUSE AND REASSESS FORM OR REGRESS MOVEMENT.
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