#clamshell
CLAM SHELLS
Don't CLAM up 😜
It's time to get your hips stronger and your pelvis more mobile.
In this video, we will be working on CLAM SHELLS.
This exercise will target your hip stabilizers and when your hips are more stable,
they will be STRONGER AND YOU BALANCE WILL BE BETTER because your hip joints will be able
to communicate with your brain better.
Clam shells can also help FOOT DROP because as your hip stability improves, your ankle
stability improves as well.
Improving hip stability will improve:
- Leg strength
- Hip flexor strength
- Balance
- Leg spasticity
- Foot drop
Let's get strong Gymmer.
*** If you loved these exercises and would like to get my FREE Foot Drop Foundations program,
TYPE “FOOT” in the comments and I will DM you the link to your program.
#multiplesclerosis #movementismedicine #TheMSGym #clamshell #NeurologicalFitness
Clamshell Exercise
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One of the biggest mistakes I see with the clamshell is setting up for the exercise with your hips in a flexed position.
Starting in this position changes the action of the gluteus medius. The muscle acts as a hip internal rotator and not an external rotator meaning this position is not ideal for working your glute med.
Keep your hips in line with your torso for optimal muscle activation!
Struggling to make progress?! Let’s work together!! #physicaltherapy #hipstrength #hippain #hiprehab #hipstability #hipmobilitywork #clamshell #hiplabraltear
Don’t hate the exercise, hate the poor clinical reasoning.
Clamshells aren’t a “bad” exercise, but there are bad times to use it… and also GOOD times to use it like when you have a highly irritable knee or hip!
So here’s a guide on:
-when it’s appropriate to use it in a rehab plan
-the technique cues that make the exercise use more effective
-how to progress the exercise appropriately using the FREE progression guidebook on my website (link in bio - ptwithjt.net)
These exercises are best used as part of a comprehensive rehab routine with the goal of gradually progressing back to more of a strength building cycle.
🗣️STOP BULLYING THE CLAMSHELL SHE’S JUST TRYING TO HELP
#physicaltherapy #physicaltherapist #physio #physiotherapy #physicaltherapyworks #ptworks #clamshell #hipexercise #hiprehab #kneerehab #kneerehabexercise #hiprehabexercise #physicaltherapyhumor #doctorhumor #medicalhumor #fitnesshumor #exercisetechnique
Dein Gegenmittel bei zu viel Sitzen 💡🍀
Speicher dir das Video ab zum mitmachen ❤️ und folge mir @alltagsfit.mit.julia für mehr effektive Übungen im Alltag.
Was wird trainiert?
• seitliche Gesäßmuskulatur (Gluteus medius & minimus)
• Beckenstabilität
• Knie- und Hüftkontrolle
• Entlastung für unteren Rücken
• seitliche Bauchmuskeln
Warum ist das so wichtig?
Wenn der Gluteus medius „schläft“ (viel Sitzen!),
übernehmen Knie, Hüftbeuger und unterer Rücken die Arbeit → Schmerzen. 😝
Warum in den Alltag integrieren?
• bessere Haltung beim Gehen & Stehen
• weniger Hüft- und Knieschmerzen
• stabileres Becken beim Sport
• perfekte Vorbereitung für Kniebeugen, Treppen & Alltag
Trainings-Tipp
👉 Ellbogen unter der Schulter
👉 Brust öffnen, Schultern nach hinten
👉 Bauchnabel zur Wirbelsäule ziehen
👉 Knie über Knie
👉 langsam und kontrolliert ausführen
👉 mit Band für noch mehr Kraft (fang ohne an!)
Welches Level machst du mit?
#potraining #bauchtraining #clamshell #trainingfürzuhause #fitimalltag
Discipline does not mean control. It means having the sense to do exactly what is needed even when there’s no motivation!
This my coach showing off! She maybe small but incredible strong & explosive. Always downgrading my workouts if I miss a week or more.
To Coach @bethelicious_hey & Staff of @physiolab.ph the past 2 years every M,W,F (if not traveling 🧳) always patiently working on each body part thats injured or weak to become stronger , functional with Performance.
Coach Beth your scientific & intuitive approach on me for preventive & rehabilitation has done wonders for my body ! TBH I’ve never done so many variations of exercises for my knees, glutes, hamstrings, ankles, tibia, & calves. As much as I curse & complain — Thank you 💜 💪🏿🦵🏿🦶🏿🙏🏿
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#neverskiplegday
#legday #legworkout #tibia #ankles #clamshell #ankles
#PumpsPerSecond #discipline #physiolabph #biohack #pistolsquats
👉🏼Follow for more simple glute activation tips 👌🏼
🤜🏼 This is a wall clamshell. There are many advantages to doing it this way which may include more control, opposite leg/glute stability, ROM, and easier to do.
✅ Doing this exercise will have a profound effect on your life if you’re willing to take the challenge. The more often you do it, the more you’ll see it’s impact
🔷 Book in person @eliteperformancechiro
🔷 Check out the products I use, available on my Amazon storefront @chicagobackdoc
🔷 Fueled by Fullscript supplements. Link in bio @chicagobackdoc . Sign up for 15% off all orders.
❗️Save for later 💪🏻
❗️Share with someone who needs this 🤔
❗️Don’t forget to follow for helpful tips ☑️
🤝 Dr. Patrick 🤝
#glutes #glutesday #clamshell #hippainrelief #kneepainrelief #chiropractor #physicaltherapy #sportsmedicine
Hate it today, love it later 🍑🥰
#gym #gymgirl #gluteday #clamshell
Hip strengthening exercise…
👉 Tried if doing traditional clamshells!?
👉 Side-lying clamshell exercise with resistance band & small ball between the foot for added recruitment for stabilization…
👉 Great exercise for gluteus medius & Maximus…
🙌 Great form & control by @the_cavalorette !!!💪
👉 This exercise is more difficult than it looks! Give it try - I think you’ll like it!
#hipstrengthening
#glutmed
#glutes
#clamshell
#novacarerehabilitation
#selectpt
#championsportsmedicine
#neseminars
#performancehealth
#blazepod
#litecurelaser
#hyperice
#normatec
#inreach_health
#chattanoogarehab
#enovis
#exertools
#poweredbytrazer
#multiradiance
#rehabilitation
#ERMI
#Biodexmedical
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تمرين الـ Clamshell من أفضل التمارين لتقوية عضلات الورك وتحسين ثبات الحوض والكور
انسدحي على جنبك واثني ركبك ٤٥ درجة. أهم شي خلي الحوض فوق بعضه بالضبط، وحطي يدك عليه عشان تتأكدين إنه ما يلف لورا وأنتِ تفتحين ركبتك
هدفه تفعيل العضلات وتحسين التحكم بالحركة، عشان تستفيدين منها في تمارينك الأساسية مثل
Squat, Lunge, Bridge. وحتى في الركض
احفظي التمرين وجرّبيه في تمرينك الجاي
أو تواصلي معي وأعطيك البرنامج المناسب لك حسب هدفك وحالتك
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#reemworkout #clamshell #hips
Miss this so much! #apple #charger #ibook #clamshell #macbook
Seriously I am obsessed with this light @giftboxau #shelllamp #pearllamp #giftbox #clamshell #shopping #notsponsored
✅EJERCICIO PARA CORREDORES:
✅No olvides incluir este ejercicio semanalmente en tu rutina de fuerza.
✏️Escribe RUTINA en el reel y te envío un ejemplo de rutina para ti.
✅Clamshell (concha lateral): Tumbado de lado con las rodillas flexionadas, levanta la rodilla superior separándola de la inferior, manteniendo los pies juntos. Es ideal para activar el músculo antes de correr.
🔝El glúteo medio es crucial para los corredores porque estabiliza la cadera, previene lesiones al evitar la caída de la pelvis y las compensaciones en rodillas y tobillos, y mejora la eficiencia del movimiento y la potencia.
🔝Un glúteo medio fuerte es clave para la estabilidad pélvica, la potencia y la prevención de lesiones como el síndrome de la cintilla iliotibial, el valgo de rodilla y el dolor lumbar.
✅EXERCISE FOR RUNNERS:
✅Don’t forget to include this exercise weekly in your strength routine.
✏️Write “ROUTINE” in the reel and I’ll send you a sample routine.
✅Clamshell (side clamshell): Lying on your side with your knees bent, lift your top knee away from your bottom knee, keeping your feet together. It’s ideal for activating the muscle before running.
🔝The gluteus medius is crucial for runners because it stabilizes the hip, prevents injuries by avoiding pelvic drop and compensations in the knees and ankles, and improves movement efficiency and power.
🔝A strong gluteus medius is key for pelvic stability, power, and preventing injuries such as iliotibial band syndrome, knee valgus, and lower back pain.
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#workout #workouts #workoutmotivation #clamshell #gluteo #corre #corredores
