Clamshell Exercise Demo - Benefits, Progressions, Why It Might Hurt
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- Опубліковано 16 тра 2024
- Sports physio Maryke Louw demonstrates the clamshell exercise and discusses its benefits and why it might hurt. She also shows how to do clamshell progressions, including how to use an exercise band.
👉 Exercise bands for making your clams more challenging:
✅ Set of three TheraBands: geni.us/SoCM2d
✅ Set of five resistance loop bands: geni.us/gTKM
✅ More options at the ThereBand Store: geni.us/CC1oT
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📽️ Other videos mentioned in this one:
▶️ Strength Training Exercises for Gluteal Tendinopathy: • Strength Training Exer...
▶️ Exercises for Gluteal Tendinopathy: • Exercises for Gluteal ...
📚Chapters in this video:
00:00:00 Introduction
00:01:01 Benefits of the clamshell exercise
00:02:39 Why the clam may hurt
00:06:38 The basic clamshell
00:09:35 Progressions - how to make clams more challenging
00:12:49 Alternative to the clamshell
00:15:12 How we can help
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References:
Reiman, M. P., Bolgla, L. A., & Loudon, J. K. (2012). A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises. *Physiotherapy theory and practice*, *28*(4), 257-268.
Moore, D., Semciw, A. I., & Pizzari, T. (2020). A systematic review and meta-analysis of common therapeutic exercises that generate highest muscle activity in the gluteus medius and gluteus minimus segments. *International journal of sports physical therapy*, *15*(6), 856.(www.ncbi.nlm.nih.gov/pmc/arti...)
Giphart, J. E., Stull, J. D., LaPrade, R. F., Wahoff, M. S., & Philippon, M. J. (2012). Recruitment and activity of the pectineus and piriformis muscles during hip rehabilitation exercises: an electromyography study. *The American Journal of Sports Medicine*, *40*(7), 1654-1663.
Sidorkewicz, N., Cambridge, E. D., & McGill, S. M. (2014). Examining the effects of altering hip orientation on gluteus medius and tensor fascae latae interplay during common non-weight-bearing hip rehabilitation exercises. *Clinical Biomechanics*, *29*(9), 971-976.
👉Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you. - Навчання та стиль
👉 Exercise bands for making your clams more challenging:
✅ Set of three TheraBands: geni.us/SoCM2d
✅ Set of five resistance loop bands: geni.us/gTKM
✅ More options at the ThereBand Store: geni.us/CC1oT
If you buy anything via these links, we may get a small commission at no extra cost to you.
When I was a teenager I broke my pelvis and have had varying left hip ever since. I had gone to physical therapy when I was a teenager but nothing ever helped it feel better. As I aged into my 40's and still experienced left hip pain, I realized I had to try to diagnosed and fix the source of the pain. Long story short: Basically just doing bridges and clam shell exercises have taken away all of my left hip pain. I literally had 30 years of hip pain due to a turned off/exceedingly weak piriformis and glute muscles the whole time but the Clam exercise helped me the most. I never did clam shell exercises or bridges during Physical Therapy nearly 30 years ago when I had hip pain after breaking my pelvis. When watching a gross anatomy video I didn't realize how large the piriformis actually is and I'm sure mine was very atrophied and weak/nonexistent when doing normal daily movements let alone when trying to participate in sporting activity. At 50 years old I still work out with free weights along with machines, some weight bearing only exercises and I use bands for clam exercises. I feel like an 80's Jane Fonda work out tape sometimes but it's what has helped me the most. Thank you for posting this video with the extensive information. Hopefully it helps a lot of people live a better quality of life. :)
Thanks for sharing!
It was very useful. Thank you so much🙏
You're welcome!
Thanks!
Thank you very much for your support!
Love her videos, they are so easy to follow and so helpful with rehabilitation. Thank you
You're welcome!
They showed me that exercise in the last week of my physical therapy after my total knee replacement surgery. So I do that exercise every time at the gym . Going to try that last exercise you demonstrated. I had to get the cloth resistant bands because the elastic ones kept rolling up on me and it felt like it was cutting into my legs.
Thanks for sharing!
What if this exercise causes obturator pain? It makes the trigger points worse for me so I've been focusing on overall glute strengthening target than focusing too much on the external rotation.
Then I would not do clams - I would go for bridges or other glute exercises instead - I've done a demo video on bridges as well: ua-cam.com/video/dodjximVxVk/v-deo.html
@@SportsInjuryPhysio thank you! My last PT pushed so many glute medius exercises and I think it caused my external rotators to spasm and I've been getting trigger point injections and avoiding any isolated abduction for now until th rest of the flutes are strengthened. Thank you for the link to the glute bridge video.
I was told I had IBS, gone through the exercises, but now I am watching these vids wondering if I have something else. I can bike and walk for hours, I can run up stairs, I can use ellipticals with no pain, I can even run on the treadmill ONLY when I set the incline to 6 or higher (like running up a hill). Cant run on even terrain or downhill, 2-3 minutes and I get a sharp shooting pain in my outside right knee 🙆🏾♂️🙆🏾♂️🤷🏾♂️🤷🏾♂️🤷🏾♂️. Tried changing my cadence, didn't help. I must be doing something different with my hips when running up hill as opposed to even terrain and downhill.
When we run up hill, we tend to run with better form - slightly more onto your front of your foot and we don't sink into the steps so much so you don't get as much internal rotation and/or adduction at the hip. It is actually quite common for people with ITBS to be able to run up stairs or hills but not down or on flat. You can find more info on ITBS in this playlist: ua-cam.com/play/PLkRW4ITRa6bCB-xtb8QCy-DmEgnT5rozC.html
@@SportsInjuryPhysio thanks
Mam how to cure from it band syndrome please help🥺
Love from Delhi
Here is our comprehensive video about IT band syndrome: ua-cam.com/video/Qoo9nJX-UMg/v-deo.html
I also think post menopause women lack the estrogen moisturizing fascia and tendons
You might find this video of ours about menopause and exercise interesting: ua-cam.com/video/3KhzP8zXRb0/v-deo.html
@@SportsInjuryPhysio thanks for that, I enjoyed that!