How to Perform the Clam Shell Exercise Correctly

The clam shell is a simple, low-impact exercise that targets the gluteus medius muscle. This muscle is located on the side of your hip and plays a crucial role in stabilizing your pelvis, a function that is essential for everything from walking and running to standing up straight. Furthermore, when your gluteus medius is weak, other muscles, like those in your lower back, have to work overtime to stabilize your pelvis. This might result in low back pain. 

Here is a step-by-step guide on how to perform the clam shell exercise correctly:

1. Lie on Your Side: Lie on your side with your hips and knees bent at about a 45-degree angle. Your feet should be stacked one on top of the other.

2. Align Your Body: Use your bottom arm to support your head. Make sure your hips are stacked vertically, and your top hip is not rolling backward. Think of keeping your back against an imaginary wall.

3. Engage Your Core: Gently engage your abdominal muscles to keep your trunk stable.

4. Raise Your Top Knee: While keeping your feet together, slowly lift your top knee toward the ceiling as high as you can without rolling your hips backward.

5. Hold and Lower: Pause for a second at the top of the movement, then slowly and with control, lower your knee back to the starting position.

6. Repeat: start with 10-15 repetitions on each side. Aim for 2-3 sets. 

   
   

As you get stronger, you can increase the repetitions or add a resistance band around your thighs for an extra challenge.

If you are experiencing persistent low back or hip pain, incorporating exercises like the clam shell can be a great starting point. However, it's always best to have a professional assess your specific needs. As a chiropractor, I can help you identify the root cause of your pain and create a personalized plan that includes adjustments, therapeutic exercises, and lifestyle advice. Give us a call today at (615)-900-5187 to schedule an appointment!

For more great exercises like this one, visit https://www.tennesseebackpaincenter.com/blog/categories/exercise-videos