| No. | Done | Exercise | Youtube | Remark |
|---|---|---|---|---|
| 1 | Nerve Gliding (SIT) |
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| 2 | Nerve Gliding (lying down) |
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Toe points to ceiling and your face's side | |
| 3 | strengthen pelvic tilt |
|
Hold 3-5 seconds when pressing | |
| 4 | Pull leg to chest |
|
Hold 6secs x6, 腰躺平 | |
| 5 | Pull leg to shoulder diagonal |
|
hold 20secs x 3 | |
| 6 | 坐骨神经疼 |
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| 7 | strengthen pat pat (stand) |
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| 8 | strengthen core |
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