Also known as neural gliding, flossing the hamstrings involves gently mobilizing the sciatic nerve along its pathway, through the back of the legs. This technique doesn’t replace traditional strength and mobility work, but it might be the secret weapon you’re missing in your fight against that chronically “tight” feeling. Let’s explore why.

Before we dive into the specifics of nerve flossing, it’s critical to highlight the foundation of mobility: your hamstrings need both length at end range and strength throughout that full range of motion. To be truly mobile, they have have the length to be capable of achieving certain positions, and they have to the strength to be comfortable going there.

Too often, the sensation of tightness is misinterpreted as a flexibility issue, when in reality, it’s often a stability issue. Muscles that don’t feel safe lengthening under load will guard against it. That’s why hinging movements like Romanian deadlifts, good mornings, Nordic curls, and single leg deadlifts can do far more for your “tight” hamstrings than passive stretching ever will. By loading these movements through deep ranges of motion, you not only improve hamstring extensibility, but also reinforce that your body is strong and safe in those positions. This sets the stage for better mobility, greater muscular control, and less neurological resistance when you move.

But even with strong, lengthened hamstrings, some people still feel stiffness, especially when bending forward, reaching toward their toes, or sitting for long periods. That’s where neural flossing comes in to the picture.

Flossing is a term borrowed from physical therapy that refers to the gentle gliding of nerves through their surrounding tissues. The sciatic nerve, the largest nerve in the body, runs from the lower back, down the glutes, and all the way to the foot. Along the way, it passes behind the hip, beneath the hamstrings, and through various anatomical tunnels and junctions.

Sometimes, due to inflammation, compression, or even just lack of movement, the nerve doesn’t slide smoothly through its pathway. This can cause discomfort, a feeling of tightness, or even mild nerve related symptoms like tingling or dull aching down the leg. Importantly, this neural tension can mimic hamstring tightness, especially during forward bending or stretching.

Hamstring flossing targets this exact issue. Instead of stretching the muscle, you're encouraging the sciatic nerve to glide back and forth freely through its pathway, freeing up restrictions and reducing neural tension.

There are a few major benefits to consistently incorporating neural glides into your mobility work:

1. Reduces the Sensation of Tightness

Many people describe a chronic "pull" in the hamstrings that doesn’t respond to traditional stretching. Neural flossing can significantly reduce this sensation because it addresses neural tension, not muscular tension. You’re not lengthening the nerve itself—you’re improving its ability to slide and move freely within its sheath and surrounding tissues.

2. Improves Range of Motion Immediately

With that, it’s not uncommon for someone to gain immediate and substantial improvements in range of motion on something like a toe touch or other hamstring stretch, as well as dynamic hamstring lengthening movements, right after performing a few reps of sciatic nerve flossing. This is because the nervous system is no longer putting the brakes on movement out of perceived threat or restriction. When the nerve can move freely, your body is more willing to explore new ranges of motion.

3. Enhances Comfort in Seated and Standing Positions

For people who sit for long periods or struggle with lower back discomfort, neural tension can contribute to aches in the glutes or back of the legs. Regular flossing can help desensitize these areas and restore comfort in daily life, not just in training.

4. Improves Mind-Muscle Connection and Movement Quality

When neural tension decreases, movement becomes more fluid. That “stuck” feeling during hinging patterns can start to fade, allowing you to execute your lifts more smoothly, and with greater precision, control, and confidence. It can also heighten your awareness of the hamstring muscles during training, improving engagement, and ultimately, improving long term gains as well.

A sciatic nerve glide can be performed from seated, lying, or standing positions. For demonstrations of all 3 methods please see the video below. Seated is the gentlest way to perform the drill and probably best for people who are new to it. Once you get more comfortable with the drill and understand how your body reacts to it then you can use the lying version or the standing version.