Clamshell Exercise Worsening Piriformis Syndrome Pain? You may be making these mistakes
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- Опубліковано 5 чер 2024
- ▶ Piriformis Syndrome program: coachsofiafitness.com/piriformis-control
Are you trying to use the clamshell exercise to get relief from piriformis syndrome? Watch this video for these form mistakes that often aggravate piriformis pain and cause more spasms and pain.
00:00 Why clamshell exercise hurts
01:29 Clamshell form mistakes to avoid
03:21 How to do the clamshell exercise
04:46 Clamshell with the band
06:02 Clamshell alternative exercise
▶Clamshell Mistakes that Trigger Glute Pain:
1. Using a strong resistance band right off the bat, puts load on the muscle before you improve your form. Remove any resistance to ensure you're doing the exercise with good form before you add any resistance.
2. Rocking back and forward.
3. Opening the legs too wide is unnecessary to get the most out of this exercise.
The goal is to work the glute med with as little activation of the piriformis as possible. This can be hard because the clamshell is a hip external rotator.
We cannot completely disengage the piriformis muscle but the goal is to isolate the glute medius as much as possible and find that sweet spot to avoid flare-ups.
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PROGRAMS:
▶Piriformis Control: www.coachsofiafitness.com/pir...
▶Piriformis Stretching Guide: www.coachsofiafitness.com/pir...
▶Back Pain Control: www.coachsofiafitness.com/joi...
▶Trapezius Control: www.coachsofiafitness.com/tra...
✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
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Key cues for me - 1) use a wall to prevent rotation 2) small controlled movements in both directions
I love this tip. I struggled with getting the form properly in pilates.
Tbarkellah 3lik 😊
Four months ago, I had a minimally invasive Laminectomy....the Dura was cut. Then fixed but pain level is out of control. In pain on my right side. 24/7 taking meds all day And.And I have saddled parentheses. I cannot get my right glutes strong without affecting my piriformis. I've got injections which have really helped...My PT people,are awesome buy after I am worse than ever. not always....yet some of the exercises are just the ones you showed. Like the clam,It seems like any. Glute Strengthening Exercises. make it way worse.
I don't know what direction to go in. Currently looking for a new neurologist. As the last one basically 😢I wish I could speak with someone like yourself....Will keep watching your videos. Thank you.
This is helpful thank you so much. Your previous video and speaking to you helped alot.
You're welcome :)
So, so helpful! Thank you so much 🙏🏻
I'm glad to hear that!
You are the best at what you do! Thank you
Thank you!
They made do those at ATI. Before of the exercises never had lower back pain but after I was in very bad pain.. the therapies just made it worse.
Clam shell is great if piriformis is LOOSE and LONG to shorten the muscle ! If the piriformis is SHORT and TIGHT ( spasm) it's not effective .... important to find out is the piriformis short or long .... if it needs stretched or strengthened
I have talked about this extensively in my channel and in my program Piriformis Control where I have assessments to determine if the piriformis is tight or not. This video is specifically for showing you how to isolate the gluteus medius muscle not the piriformis.
I just avoid this exercise now.
Yes, I mention in the end when it's okay to just skip it altogether and show an alternative.