The clam shell can also be generally used within the rehab and prehab world, which means it’s prescribed to assist individuals recuperate from ache and harm, in addition to forestall these points within the first place (extra on that under).
One factor the clam shell positively isn’t is a mobility train. Sure, it includes transferring your glute muscle groups via a spread of movement, which can presumably increase mobility there, however that’s not the principle thought of the train. As a substitute, 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’ll be able to bolster the energy of your glutes, get them able to work, and cut back your probabilities of aches, niggles, and points in an entire bunch of areas.
Right here’s why: The overall inhabitants usually has weak glutes, due to spending a whole 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 energy isn’t as much as normal, you’ll be able to have ache and accidents in all these surrounding areas, since they’re not getting the assist they want. This is the reason 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 working 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 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 groups) aren’t robust 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 quick: Doing clam shells on the common will help decrease your harm danger and customarily simply make you a greater mover — each out and in of the health club.
What are some errors individuals make with the clam shell?
The clam shell might appear like a easy train — and in a whole lot of methods, it is — nevertheless it’s not foolproof. The most important 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 celebrities of the present. This makes the train not as efficient.
When carried out accurately, the one factor that ought to be transferring is your prime knee and prime hip —every little thing above the waist and under the knee ought to be nonetheless, Dr. Betiku says. When 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, maintain every little thing pressed in opposition to the wall. This can guarantee your glutes take cost.
How must you embody clam shells in your exercise routine?
That is one other one which will depend on your present exercise stage. When 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 under 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 have got deliberate, slotting it alongside different strengthening workout routines, and repeat it as usually as each different day.