EXERCISE OF THE WEEK: Sidelying Clamshell
Do you feel frequent popping in your low back/hips? Do you feel like you have a limp or like your hip drops when you walk? Do you want to improve you low back stability, hip strength, and overall function? Then this exercise is for you!
This week begins a progression of my favorite “clamshell” exercises. These exercises are great for anyone with back or hip pain, low back or hip instability, knee pain, or difficulty with tasks such as walking, squatting, or running. Life changes such as pregnancy and post-partum create increased laxity around the pelvis increasing the need for stability in this area, and normal aging (especially post-menopausal females) tend to have decreased balance and increased risk of hip fracture making this a fantastic exercise for MANY groups!
Instructions: Begin laying on your side with hips/knees/feet stacked on top of one another and knees partly bent up. The feet should be in line with the booty and lateral hip should be pointing directly toward the ceiling. Keeping the feet together, lift the top knee up as far as you can without allowing the hips to roll backwards. Hold for a moment at the top, then return slowly to the starting position. Perform 10-20 repetitions for 3-4 rounds. To increase the challenge add a resistance band directly above the knees.
Let us know how the clamshell goes for you at home, and don’t forget to check back next week for the first clamshell progression! If you are having any of the symptoms mentioned above, don’t wait! Call Life Changes Physical Therapy today to get rid of your pain, instability, balance problems, walking problems and start getting back to the life you love.