The clam shell can also be generally used within the rehab and prehab world, which means it’s prescribed to assist folks recuperate from ache and damage, in addition to stop these points within the first place (extra on that beneath).
One factor the clam shell positively isn’t is a mobility train. Sure, it entails transferring your glute muscular tissues by a variety of movement, which can probably enhance mobility there, however that’s not the primary concept of the train. As an alternative, consider that as “simply an additional advantage,” Dr. Betiku explains.
What are the advantages of the clam shell?
By incorporating clam shells into your routine, you possibly can bolster the power of your glutes, get them able to work, and scale back your possibilities of aches, niggles, and points in an entire bunch of areas.
Right here’s why: The overall inhabitants usually has weak glutes, because of spending quite a lot 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 possibly can 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 bunch of points all through the physique, whether or not that’s knee ache that flares up with operating or decrease again ache that’s triggered by toting your little one’s automobile seat.
The banded model of the clam shell additionally hits your exterior obliques, which kick in while you full rotational actions, like operating, 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 muscular tissues) aren’t sturdy sufficient for these duties, your decrease again can begin to compensate, Dr. Betiku explains. That may result in again ache, offering yet one more instance of how the clam shell can actually turn out to be useful.
Lengthy story quick: Doing clam shells on the common may also help decrease your damage danger and customarily simply make you a greater mover — each out and in of the health club.
What are some errors folks make with the clam shell?
The clam shell could look like a easy train — and in quite a lot of methods, it’s — however it’s not foolproof. The largest type error, in keeping with Dr. Betiku, is utilizing different physique elements 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 appropriately, the one factor that ought to be transferring is your prime knee and prime hip —the whole lot above the waist and beneath the knee ought to be nonetheless, Dr. Betiku says. In case you battle with this, strive doing the transfer alongside a wall: Press your head, higher again, decrease again, and heels in opposition to 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 prime knee up and down, hold the whole lot pressed in opposition to the wall. It will 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 degree. In case you’re new to train, do it with no gear (use simply your body weight) to begin, aiming for 3 units of 10 reps, Dr. Betiku says. If propping your self up onto your forearm, just like the beneath video exhibits, 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’ve deliberate, slotting it alongside different strengthening workouts, and repeat it as usually as each different day.
