Clamshells
Written By David Song
CLAMSHELL
This is an active range of motion exercise that utilizes the hip abductors and external rotators. Lie down on your side with both knees bent to roughly 90 degrees. Keep the feet anchored together and raise the top knee up towards the ceiling. Go for maximum range and hold the top position for up to 2 seconds before lowering.
Muscles Involved:
Glutes (Gluteus Maximus, Posterior Fibers Gluteus Medius)
Piriformis
Related Conditions:
Hip Osteoarthritis
Hip Labral Tear
Total Hip Replacement
External Snapping Hip Syndrome
Sacroiliac Joint Syndrome
Greater Trochanteric Pain Syndrome / Bursitis
Glute Amnesia
Pseudo Sciatica
Gluteal Tendinopathy
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