Proper clamshell exercise for the piriformis and deep six hip rotators
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- Опубліковано 2 жов 2024
- EDIT: I've found a new, much better exercise for the piriformis. View the video here: • How to really strength...
I've been trying out a lot of exercises for the deep six hip rotators. Over time, I've come to the conclusion that none of them, however, have been as effective as the clamshell exercise.
I have also come to the conclusion that the gluteus Maximus should NOT engage during this exercise, as it'll take too much load off the piriformis and thus inhibit proper stimulus and muscle growth.
Weakness of the deep six hip rotators may irritate the pudendal nerve (causing groin pain), sciatic nerve, causing sciatica, and may also contribute to more peripheral issues such as peroneal & tibial nerve entrapment issues.
Strengthen your deep hip rotators!
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](http://i.ytimg.com/vi/yBRSQB0Xyb0/mqdefault.jpg)
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Thank you! Night and day difference between doing these and my usual attempts at the clamshell exercise!
Thank you! I kept feeling this excersise in my back and bringing my legs higher like you said immediately changed where I felt it ~ hopefully it changed to the right place lol
You helped me out big time, thank you. I took a nasty fall to the glute a few years ago and my hip had not been the same since. I didn't realize my piriformis was affected, and not just the glutes until much later. Now my piriformis is much stronger and my hip is way more stable, thank you so much!
Awesome! Also check out my newest piriformis exercise. It can be tricky to get this one, so I recommend doing both the clamshell as well as this one: ua-cam.com/video/Lli_rI4Dj0Y/v-deo.html
Awesome!
James Phillips can I use elastic bands with this exercise?
@@MSKNeurology Hey. How many reps and sets should I do for them clamshell and the piriformis exercise?
Thank you so much. The other exercise and this one are very difficult. I am not able to lift my knee up very far at all on this one. Does this indicate a greater amount of weakness?
I have pain and stiffness down the outside of my left leg. I think it starts from the gluteus medius. Are clam exercises good for this? Is it ok to carry on with squats?
Same like me. How is it doin now?
How many sets and reps we do, and how many days a week do we do this?
Can you please explain 2:14? Why is it that the oburator externus and quadratus femoris is more targeted at 30° hip flexion?
fiber alighment I think
Hello, very interesting and useful information. I have a question for general knowledge. What happens if someone performs the clamshell while bracing the core ( being in posterior pelvic tilt)? I know this video is focused on activating the piriformis but is any unrelated benefit of positioning ourselves to posterior pelvic tilt while lifting the leg to perform the clam?
If you have piriformis syndrome will the the clam shell aggravatethe and flare up the nerve?
Thank you for your content and useful insights. How often is ok to do this exercise? At this moment I have really weak hip external rotators, and I seems that this give me issues on the right side of the hip. Would be too much to do it every day?
Reps & sets:
ua-cam.com/video/HezNZkdt4Ug/v-deo.html
@@MSKNeurology Hello, thanks again for your answer. I've been doing this exercise for some days, but I believe that some other muscles group would be exercised in compensation of the weak hip ext. rotators. I feel a bit of pain in the lateral upper part of my thight when I touch it.
How can I possibly know, without even seeing you? Book a skype session.
So thiis stretches and strengthens?? Awesome vid
Clamshell has moved pain from my piriformis. My pain has moved out of the right butt region. But now I feel pain on the upper hamstring and calf while walking, more on the outer side of the leg.
Training too hard, reduce the reps
Can you hurt your self more doing this.
Captions would make it a lot better for us “hearing impaired” thank you
Why my butt feel burn n infammed on right side
Piriformis syndrome
Mine is left side.gŕrrrrrrr
How long too fix.plz tyvm
Very helpful video, thank you!!!
how do I communicate with your clinic?
trainingandrehabilitation.com
My left sitbone hurts
great video thank you!
Awesome Video.. Thank you
Sir what is pelvic extension? Is it anterior tilting the pelvis...?
yes
pelvic anteversion would have been a better term on my side
What is the reason for keeping the pelvis extended? Thanks so much
Stretches the piriformis, increases engagement. However, I have a new exercise that is better than this one. See my channel.
Trainingandrehabilitation What’s the new exercise? Do you have a link?
This is a basic question but I can't find it answered specifically. Does anyone know of a video that demonstrates how do do a lumbar pelvic extension?
it just means to arch your low back
greetings. i am confused. when the hip is flexed more than 60-70 degrees the piriformis function as internal rotator, so how d abduction plus external rotation strengthen this muscle! i watched a separate video published by you directly targeting the piriformis by abduction and slight femur external rotation with hip flexion of about 45 degree which seems more convincing.
i am intersted in your kind replay
thanx
Use the newest video
@@MSKNeurology 🌷🌷