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 clamshell exercise is often used in physical therapy to help with back pain and sciatica. It helps to reduce pain by strengthening the core and lower back muscles.

1. Lie on your side, with legs stacked and knees bent at a 45-degree angle.

2. Rest your head on your lower arm, and use your top arm to steady your frame. Be sure that your hipbones are stacked on top of one another, as there is a tendency for the top hip to rock backward.

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.

5. Pause, and then return your upper leg to the starting position on the ground.

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Andy Payne