Clam exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Clam )

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Name of exercise  Clam
Other names of exercise Clam
Description of exercise The clam exercise is a simple and effective way to strengthen the muscles in the hips and glutes. It involves lying on one side with the knees bent and feet together, then lifting the top knee while keeping the feet in contact with each other. This motion engages the gluteus medius muscle, which is important for stabilizing the pelvis and maintaining balance. The clam exercise can help improve hip mobility, prevent injury, and alleviate back pain. It can also be modified for different fitness levels by adding resistance bands or using a foam roller. Regularly incorporating the clam exercise into a workout routine can lead to improved overall strength and stability in the hips and glutes.
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 left side, keeping back straight and neck supported with left hand as shown.
  • Hips should be flexed to about 30 degrees, knees at 90 degrees so legs are slightly in front, keeping toes pointed.
  • Tighten abdominals, inhale and lift right leg and knee, and touch toes of right leg to left ankle.
  • Exhale, lower knee and rotate right leg so ankle lifts up, then lower.
  • Repeat series lying on right side.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level Low, Medium
    Direction of Exercise Rotation, Abduction
    Type of Action Abduction, Adduction

    Benefits of exercise

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

  • Improved core strength
  • Increased muscle tone
  • Better posture
  • Improved balance and stability
  • Strengthened abdominal muscles
  • Increased flexibility
  • Improved coordination
  • Better overall body control
  • Reduced risk of back pain
  • Improved athletic performance

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

    When to avoid this exercise

  • The Clam exercise is a popular physical therapy exercise that targets the muscles in the hips and glutes. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have a history of hip or knee injuries, it is important to consult with a healthcare professional before attempting the Clam exercise. This is because the exercise can put strain on these joints and may worsen any existing injuries.Additionally, if you experience pain or discomfort while performing the Clam exercise, it is best to stop and seek guidance from a physical therapist. This could be a sign of an underlying issue or incorrect form.Lastly, pregnant women should avoid the Clam exercise as it can put pressure on the abdominal muscles and pelvic floor, which are already under strain during pregnancy. It is important to consult with a doctor or physical therapist for safe and appropriate exercises during pregnancy.

    • Precautions

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

  • Keep hips motionless.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Back pain
  • Hip pain
  • Knee pain
  • Muscle weakness
  • Balance problems
  • Post-surgery recovery

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    Frequently asked questions

     

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