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 and knees bent at a 45-degree angle (see video above).

2. Rest your head (and ear) 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.

Notes from your P.T

Muscles stretched:

Medial, side gluteal muscle (bum), hip and pelvis

Sets and reps? Beginner: 3 sets of 6 reps Experienced: 3 sets of 10 reps on each side

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