The clam shell can also be generally used within the rehab and prehab world, that means it’s prescribed to assist folks get well from ache and damage, in addition to forestall these points within the first place (extra on that beneath).
One factor the clam shell positively isn’t is a mobility train. Sure, it includes transferring your glute muscle tissue by a variety of movement, which can probably enhance mobility there, however that’s not the principle thought of the train. As an alternative, consider that as “simply an additional benefit,” Dr. Betiku explains.
What are the advantages of the clam shell?
By incorporating clam shells into your routine, you may bolster the power of your glutes, get them able to work, and scale back your probabilities of aches, niggles, and points in a complete bunch of areas.
Right here’s why: The final inhabitants typically has weak glutes, because of spending a number of time sitting, Dr. Betiku says. That’s an issue, since this powerhouse muscle group is designed to assist a bunch of different areas of the physique — together with your decrease again, hips, and knees, Dr. Betiku explains. So when their power isn’t as much as normal, you may have ache and accidents in all these surrounding areas, since they’re not getting the assist they want. That is why the clam shell is ubiquitous in rehab and rehab settings. It’s efficient for each stopping and assuaging a number of points all through the physique, whether or not that’s knee ache that flares up with working or decrease again ache that’s triggered by toting your little one’s automotive seat.
The banded model of the clam shell additionally hits your exterior obliques, which kick in once you full rotational actions, like working, strolling, enjoying sports activities and even on a regular basis life duties like selecting up and carrying a heavy bag of groceries. When the exterior obliques (plus different core muscle tissue) aren’t sturdy sufficient for these duties, your decrease again can begin to compensate, Dr. Betiku explains. That may result in again ache, offering one more instance of how the clam shell can actually come in useful.
Lengthy story brief: Doing clam shells on the common will help decrease your damage threat and usually simply make you a greater mover — each out and in of the fitness center.
What are some errors folks make with the clam shell?
The clam shell could appear like a easy train — and in a number of methods, it is — but it surely’s not foolproof. The largest kind error, in line with Dr. Betiku, is utilizing different physique components to finish the motion as a substitute of permitting the glutes to be the celebs of the present. This makes the train not as efficient.
When executed accurately, the one factor that must be transferring is your high knee and high hip —every little thing above the waist and beneath the knee must be nonetheless, Dr. Betiku says. If you happen to wrestle with this, attempt doing the transfer alongside a wall: Press your head, higher again, decrease again, and heels towards it and carry out the transfer from there. “The one factor that is protruding away from the wall is your knee,” Dr. Betiku says. As you progress your high knee up and down, preserve every little thing pressed towards the wall. This may guarantee your glutes take cost.
How do you have to embrace clam shells in your exercise routine?
That is one other one which is dependent upon your present exercise stage. If you happen to’re new to train, do it with no tools (use simply your body weight) to start out, aiming for 3 units of 10 reps, Dr. Betiku says. If propping your self up onto your forearm, just like the beneath video reveals, feels too difficult, relaxation your head in your backside arm or a pillow. You possibly can weave the clam shell into no matter exercise you may have deliberate, slotting it alongside different strengthening workout routines, and repeat it as typically as each different day.