2. How to... clam shell

How to Clam shell

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Not only is it incredible hip strength, glutes, and pelvis, but the clamshell can also help to prevent injury and ease lower back pain and tension.

A study published in the Journal of Orthopaedic and Sports Physical Therapy found that the clamshell exercise is one of the best for hip strengthening and helping with injury treatment and injury prevention. The clam shell exercise is often used in physical therapy to help with back pain and nerve pain (sciatica). Consistent exercise of this type helps to reduce pain by strengthening the core and lower back muscles.

Instructions

1. Lie on your side, with hips stacked one above the other and your knees bent at a 45-degree angle (see video above).

2. Stretch your bottom arm above your head and rest your head and ear on it for comfort. Use your top arm to steady your frame, by resting your hand in front of you. Be sure that your hipbones are stacked on top of one another, as there is a tendency for the top hip to roll backwards.

3. Engage your abdominals by pulling your belly button in, as this will help to stabilise your spine and pelvis.

4. Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor. Take care not to allow your top hip to roll backwards as this will cause the exercise to be less effective.

5. Pause, and then return your upper leg to the starting position on the ground. Ideally your breathing pattern is breathe out to lift and in to lower, doing this helps to support your movement and spine by integrating your pelvic floor and diaphragm.

Notes from your P.T

Muscles worked:

Medial, side gluteal muscle (bum), hips and pelvis.

Sets and reps?

Beginner: 3 sets of 6 reps Experienced: 3 sets of 10 reps on each side. You could progress this exercise by adding a micro-loop (small resistance band around your upper thighs between your knees and hip bones.

Caution:

Always work within your own range of limits and abilities. If your head is uncomfortable in this position, add a small cushion (or pilates ball) which rests between your ear and your arm.

If you have any medical concerns, talk with your doctor

Three Pillars of Fitness owner Andy Payne demonstrating the clam shell exercise.

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If you enjoyed this stretch try Knee roll