We strive to combine our experience and expertise with the latest research and treatment techniques in a positive and healing environment. Longer exhalations slow the heart rate and calm down the nervous system. Make sure you keep a 90-degree bend in the knees, with the knees stacked above the ankles. Repeat this movement. View all posts by myphysiosays, […] https://myphysiosays.com/clamshell-exercise-how-to-benefits-variations/ For stability of hips and from protection from injury of lower back and knees, strong glutes are important. When performing the clamshell exercise avoid: You should also make sure you are raising your knee as high as you can go. Still with me? Lift one knee off of the other knee and hold the elevated knee in the raised position for three to five seconds. Notice in the video below that I really emphasize placing your hand along your iliac crest. Hawkstone Physical Therapy is dedicated to providing quality rehabilitation to those in our community. Difficulty rating: 2 Effectiveness rating: 8. Make sure your heels, hips and shoulders form a straight line. Stand with your back against the wall and feet hip-width distance apart. Keep your feet together and slowly raise your upper knee so that your knees move apart like a ‘clamshell’. If you have any swelling in your feet, ankles, or calves this pose will get rid of it almost instantly. Our focus is your wellbeing. A study from the Journal of Orthopaedic & Sports Physical Therapy shows that: “…gluteus medius activation was greatest when the hip was flexed to 60°”. Ask one of us to check it out, we might even be able to make it harder . This one-legged version takes traditional wall squats to the next level and works quads and glutes, Holland says. In fact, a weak gluteus medius can cause the knee and lower extremity to fall out of a normal alignment when descending stairs. Keep feet together and raise top leg towards ceiling. Cut and tie the elastic band so that it can be wrapped around your legs. The gluteus medius of the standing leg will fire to stabilize the pelvis. You should always consult in person with a medical practitioner first before starting a treatment. Keep both legs stacked and knees bent to ninety degrees. Sorry, your blog cannot share posts by email. *Lie down on the floor and place your hips closer to the wall. Here are 7 basic aquatic exercises that focus on the abdomen and lower body. Raise the top knee up while keeping your ankles together and your trunk rolled forward. The oddly named clamshell exercise, sometimes called “clams”, is quite possibly one of the best hip-strengthening exercises out there. Start lying on the floor on one side with your legs bent at around 90 degrees at the knees. Squat with back to wall, right thigh parallel to floor, left ankle on right knee, arms against wall like a goalpost. For best results, try to calm your mind with regulated breaths. Here's a quick anatomy lesson: The gluteus medius is the main abductor (movement away from the midline of the body) and external rotator of the hip. There are many reasons why people may need to do the clamshell exercise as part of their physiotherapy workout routine. Some of our patients find it helpful to lie with your back against a couch. Here is a bonus tip or pearl of wisdom to help you perfect your form while doing the clamshell. • stop exercise if there is any sharp pain in joints or muscles. How to do it: Stand with your back flat against the wall in a squat position, knees bent at 90 degrees, feet hip-width apart (hands on hips or out to the sides against the wall for a greater challenge). Another way to challenge your clamshell exercise is with a sidelying hip abduction exercise. These views and ideas belong to the author and do not necessarily represent the views and ideas of his employer or any other organization he is affiliated with. 0:41. Strengthening exercises need to be challenging and cause some level of fatigue by the end of the workout. […], […] Clamshell Exercise: How To, Benefits, Variations […]. GLUTEUS WHAT? against resistance while maintaining a stable core. These are typically colour coded, with darker colours offering more resistance. This exercise is typically performed in a supine ( Figure 1) or side lying position (Figure 2). Gluteus Medius is responsible for abduction and external rotation movements of the hip. This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. Hip Clamshell Exercise in Hip Flexion EMG studies have shown that the clamshell produces a good amount of gluteus medius and gluteus maximus activity, especially if technique is excellent. The gluteus maximus extends the hip and assists with abduction and external rotation (toes out) of the leg. A novice can easily perform Aquatic Up Against the Wall Exercises. Lying with your legs up against the wall will increase your blood flow and circulation, which is crucial for those who sit all day long. It’s not designed to bend all the time, it’s meant for stability and support. 2. In PRI’s world we would use an exercise similar to this to help shift an athlete in the transverse plane into the opposite hip. Blogs about health and wellness from the perspective of a physiotherapist Exercise minimalists, rejoice: You can do this five-exercise circuit with a flat, bare wall and about three feet of floor space. EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. Clamshells are one of the most prescribed exercises for individuals with knee pain. Did you know that if you rotate the hips you lose engagement of the muscles we’re trying to strengthen? The clamshell exercise can be used to correct a Trendelenburg gait, which is when one hip drops as you take a step when walking. If your hips rotate or move, try lessening the range of motion. Lying on a firm surface, with your knees & feet together and bent. Lift one knee off of the other knee and hold the elevated knee in the raised position for three to five seconds. Try this modification of the traditional clamshell exercise!! Fig. Here are a couple ways you can make the standard clamshell exercise ore difficult. Raise the straightened top leg up towards the ceiling in an abduction movement. Stomach Exercises Against a Wall. The pose is also excellent stretching move for your hamstrings, which can get shortened by sitting too much and eventually cause you lower back pain. Hold 3 seconds and return to start position. Inhale and exhale deeply. Latex free options are also available in there are allergy concerns. Standing clam against wall - glute med activation - Duration: 1:29. We treat a wide variety of problems caused by injury, aging, disability and other medical conditions. However, it’s also one of the exercises that most people do incorrectly. A well-rounded fitness program includes stomach exercises, according to the Mayo Clinic, to prevent injuries and lower-back pain. The Clamshell Exercise. Keep feet together, spread knees apart from midline. On Track Physiotherapy 459 views. While keeping your back and pelvis stable and your heels together, lift your knee upward and hold this position. Set up in your standard clamshell position but place your back and bum against a wall. Please note a change in our regular hours for this upcoming long weekend, ADDRESS:206-18332 Lessard RoadEdmonton, AB, T6M 2W8, BOOKING HOURS:Monday to Friday: 7:00am-7:30pmSaturday, Sunday & Holidays: Closed. Next, raise your knee up towards the ceiling without rolling back and keeping your top bum cheek from touching the wall. An everyday implication for this muscle is to provide stability and motor control to the pelvic girdle when going up and downstairs. This site uses Akismet to reduce spam. Aside from gait correction, the clamshell is often prescribed for a multitude of injuries including: It is almost too easy to cheat when doing clamshells. Keeping your back on the wall, slide down into a squat position. (Article Source) How to Do a Basic Clamshell Exercise with Proper Form: 1) Lie on your side, with legs stacked and knees bent at a 45-degree angle. This exercise is best done in the morning and evening on an empty stomach. clamshell exercise. Why: Most adults spend more than 7 hours per day sitting which causes glutes to weaken and hip flexors to tighten. Rolling your trunk or back while your hip is moving. Clamshells are one of the most prescribed exercises for individuals with knee pain. By the end of this read, you should now know how to properly perform the clamshell exercise and avoid common mistakes. Feeling like you’ve mastered the clamshell? You will avoid injuries by improving hip mobility on a stable core, as well as encouraging proper lower extremity alignment during functional tasks. If you perfect this motion, you will improve your running, jumping, and day to day activities, requiring better pelvic motor control. It is not recommended to self diagnose using information found on the internet. Strong stomach muscles improve balance for better posture and greater stability. The gluteus minimus serves as the primary internal rotator (toes in) of the hip joint. Proper clamshell exercise for the piriformis and deep six hip rotators - Duration: 4:50. Tangelo ... Wall Clamshell Isotonic - Duration: 0:41. Lie on your side feet and knees together, knees bent. This is extremely important for sports that involve running and jumping from one leg. theraband). Clamshell Strengthening Option 1 . Roll forward so that your top cheek is off the wall but the bottom one is still touching. These exercises do not require any equipment. Lift the top leg 3 – 4 inches while maintaining that contact of the ankles and ensuring that the HIPS ARE NOT ROTATING. Be sure to control the leg on the way down as well and not depend on the recoil of the band. Up Slow/Down Slow. Try 10 repetitions in a row, switch sides, then repeat. You may have heard one of our Exercise Therapists say that once or twice. Clamshell exercises can help to balance the muscular effort between your inner and outer thighs and your pelvic floor. Please enjoy this website at your own free will. This will ensure you are using gluteus medius and not rotating through your back. The gluteus minimus helps with abduction and medial (inward) rotation of the thigh at the hip. The clamshell exercise not only keeps the hips moving, it strengthens both the gluteus medius AND gluteus maximus. If your hips aren’t moving, something else must absorb the force… The clamshell exercise not only keeps the hips moving, it strengthens both the gluteus medius AND gluteus maximus. Information found on MyPhysioSays.com are not intended to replace medical advice. Learn how your comment data is processed. The straight leg will act as a longer lever and require more muscle power. Lateral Leg Lifts. Now, let’s learn how to do the clamshell properly…. Hold the top knee at the highest point you can achieve for 2 to 3 seconds before lowering back down. This is because it is widely used and extremely beneficial for a number of physiotherapy treatment protocols. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to email this to a friend (Opens in new window), Best Clamshell Exercise:Muscles(2020) Developed, How To Do, Benefits, https://myphysiosays.com/clamshell-exercise-how-to-benefits-variations/. Do it for: 3 sets, or until “failure” (meaning you can’t complete another rep). The back can be a punching bag for the hips when they’re not moving. A 5 Step Clamshell Progression | Modern Manual Therapy Blog - Manual Therapy, Videos, Neurodynamics, Podcasts, Research Reviews This wall exercise will work your shoulders, upper back, thighs, buttocks and abs. 3. This is a smaller and lesser-known muscle compared to the Gluteus Maximus muscle. EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. clamshell exercise progressions, how to do a clamshell, glut exercises, Strive Physiotherapy and Performance, Modern Manual Therapy Top 5 Fridays! Bend your elbows and place your hands behind your head. Movement should be slow and controlled throughout. Progression: Use exercise band. If you try to maximize this by going for burnout (doing as many reps as you can) or doing multiple sets, you’ll set the stage for defining that muscle group. Additionally, the clamshell has been shown to preferentially … Functionally, the gluteus medius helps stabilize the pelvis when standing on one leg. Exercise: Clamshell External Hip Rotations Muscles worked: Glutes Jolie Recommends: 20 reps per side, add a resistance band to work the glutes further once well-practiced. As stated, “clam shells” challenge the hip external rotators. The primary muscle used and strengthened by doing the clamshell exercise is the Gluteus Medius. Creating balance in the leg and hip muscles helps to prevent overuse and injury. In order to facilitate this kind of hip strategy, we would prefer it to be a closed chain exercise, so we would keep their feet flat against the wall. … Next, raise your knee up towards the ceiling without rolling back and keeping your top bum cheek from touching the wall. Physiotherapists Liz Frey and Sarah Symmes show us how to do a clamshell exercise which helps target the glute and hamstring muscles. Lying on a bed on your side, keep the heels together and the hips stable. In supine, the client flexes the hips/knees in order to place the feet flat on the mat. The movement involved with this exercise is simple. As always, consult with your physiotherapist to make sure this exercise is right for you and help guide you through your recovery or performance goals. Another benefit of the clamshell exercise is its effect on muscle shape and development. You can proceed to perform the clamshell against the band resistance. Remember to focus on form and precision before progressing to more challenging exercise variants. Stand with left side next to the pool wall. You will need to be mindful of the varying band tensions and select the resistance level that is right for you. Lower arms for 1 rep. Do 12 reps. Switch crossed legs and repeat. Keep your belly engaged and your torso upright. You will want to more precisely target the gluteus medius by adding external rotation during the abduction movement. Keeping arms pressed against wall, slide arms up until slightly bent (as shown). Modified clamshell exercise (CLAM) 1; the back is in contact with the wall and the feet are pushed at about 10% of the maximal contraction against the wall - "Effect of Modified Clamshell Exercise on Gluteus Medius, Quadratus Lumborum and Anterior Hip Flexor in … Press the foot of the stance leg into the floor while driving the bent leg into the wall. This may require an addition gluteus medius contraction at the very top of the movement. Standing parallel to a wall, flex the hip closest to the wall to 90 degrees, with the knee bent. Technique Tuesday: Bum Blaster! Remember that the further your feet are from the wall, the harder the exercise will be. If you add resistance to the clamshell, 10-plus reps can leave your glutes burning. Great! You are aiming to raise your knee just higher than your upper hip and then slowly return to the start position. This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. The less mobility we have in our hips, the more force we take in the low back. Start by lying on your side with the target hip up. Roll forward so that your top cheek is off the wall but the bottom one is still touching. Follow the directions carefully in order to get the biggest benefit from this hip strengthening exercise. Best Butt Exercise #8: Clamshells How To Do The Move. This exercise can be progressed by adding a theraband around your lower thighs or lifting your heel at the end of the motion. If you’re coming to see us for a knee, hip or low back injury one of the most common exercises we prescribe is the clamshell. Wall Bug & Dead Bug Progression - Kinetic U Exercise Series - Duration: 3:19. Roll forward slightly so that your belly button approaches the ground. There is no warm-up needed for this pose. It is great way to "wake-up" your hips during your warm-up routine. Walk your feet out about a foot and a half. Set up in your standard clamshell position but place your back and bum against a wall. This would become quite obvious when someone is having difficulty with the eccentric step down exercise. Clamshell helps us to develop these muscles with nominal risk of injury. This can be achieved by rotating your leg so that your toes are pointed up towards the ceiling. Because the gluteus medius is the strongest lateral stabilizer of the lower extremity, it is the best muscle to control side to side movements. However, to increase resistance consider investing in aquatic leg weights, aquatic shoes, or hydrofit cuffs. Make sure that your back does not rock backward with the motion. In this article, we will cover how to properly do the clamshell exercise, along with its benefits and progressions. The ideal placement for the loop is just above your knees. Information found on MyPhysioSays.com is intended for the sole purpose of sharing the views and ideas of the author. Post was not sent - check your email addresses! Option 2 . In this variation you will straighten the top leg instead of bending the knee to ninety degrees. (clamshell with wall push) December 11, 2018. You can add resistance to your standard clamshell exercise by using an elastic exercise band (I.e. Sit in a chair with feet and knees together. Hip mobility only declines as we age. If your hips aren’t moving, something else must absorb the force…. Strength Ambassadors 8,939 views. Progression: Use exercise band. Five seconds knee at the highest point you can proceed to perform clamshell. Implication for this muscle is to provide stability and support to weaken and hip flexors to tighten foot. Keep a 90-degree bend in the raised position for three to five seconds way to challenge your clamshell exercise only... Wake-Up '' your hips during your warm-up routine down exercise rolling back and bum against a.! 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