Sidelying clam exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying clam )

View Report

–

Name of exercise  AROM hip ER/abd sidelying
Other names of exercise Sidelying clam
Description of exercise Sidelying clam exercise is a simple but effective exercise that targets the muscles in the hips and thighs. To perform this exercise, lie on your side with your knees bent and your feet stacked on top of each other. Keeping your feet together, lift your top knee towards the ceiling while keeping your feet in contact with each other. Hold for a few seconds and then slowly lower your knee back down. This exercise helps to strengthen the glutes, hip abductors, and hip rotators, which can improve stability and prevent injuries. It is also a great exercise for those with lower back pain as it can help to improve hip mobility and reduce strain on the back.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on side with knees bent, feet together.
  • Lift top knee upward.
  • Lower and repeat.
  • Repeat exercise lying on other side.

    • –

    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Rotation, Abduction
    Type of Action Abduction, Flexion, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved hip mobility
  • Strengthened glute muscles
  • Reduced risk of hip injuries
  • Improved posture
  • Increased core stability
  • Improved balance
  • Improved athletic performance
  • Reduced lower back pain
  • Improved pelvic alignment
  • Improved range of motion in hips and legs

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The sidelying clam exercise is a popular exercise for strengthening the hip abductor muscles. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have a hip injury or pain, it is important to consult with a medical professional before attempting this exercise. The sidelying position can put pressure on the hip joint and aggravate any existing issues.Additionally, individuals with lower back pain or instability should avoid this exercise as it can put strain on the lumbar spine.Pregnant women should also avoid the sidelying clam exercise as it can put pressure on the abdominal muscles and pelvic floor.Lastly, if you have any balance or coordination issues, it may be best to avoid this exercise as it requires stability and control in the sidelying position. It is always important to listen to your body and consult with a professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use proper form and technique
  • Avoid overextending the hips
  • Keep the core engaged
  • Do not push through pain
  • Use a resistance band if needed
  • Keep the knees and feet aligned
  • Do not hold your breath
  • Start with a low number of repetitions and gradually increase
  • Consult a doctor if you have any injuries or medical conditions.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Hip bursitis
  • Hip osteoarthritis
  • Hip impingement
  • IT band syndrome

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleDips assisted exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleDB trunk twister exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR