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

( Clam w/tubing )

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Name of exercise  Resist hip ER sidelying w/elastic
Other names of exercise Clam w/tubing
Description of exercise Clam w/tubing is a popular exercise that targets the gluteus medius muscle, which is located on the side of the hip. This exercise involves using a resistance band or tubing to add resistance and challenge the muscles even further. To perform the clam w/tubing exercise, lie on your side with your knees bent and the resistance band around your thighs. Keeping your feet together, lift your top knee up while keeping your feet together. Hold for a few seconds and then lower back down. This exercise helps to strengthen the gluteus medius, which can improve stability and balance, as well as prevent injuries in the lower body.
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 and elastic looped around thighs just above knees.
  • Keep heels together and lift top knee upward.
  • Lower and repeat.
  • Repeat series lying on other side and raising other leg.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Outer Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Circumduction, Flexion, Extension

    Benefits of exercise

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

  • Improved cardiovascular health
  • Increased muscle strength
  • Enhanced flexibility
  • Better balance and coordination
  • Improved posture
  • Increased bone density
  • Reduced risk of injury
  • Improved joint mobility
  • Increased endurance
  • Improved overall physical fitness

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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 w/tubing exercise should be avoided in certain situations to prevent potential injury or discomfort. These include:Recent injury or surgery: If you have recently injured your hip, knee, or lower back, or have had surgery in these areas, it is best to avoid this exercise until you have fully recovered and have been cleared by a medical professional.
  • Pain or discomfort: If you experience pain or discomfort while performing the Clam w/tubing exercise, stop immediately and consult with a physical therapist or doctor before continuing.
  • Weak or unstable joints: If you have weak or unstable joints, particularly in the hip or knee, this exercise may put too much strain on these areas and should be avoided.
  • Pregnancy: Pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor, which may already be under strain during pregnancy.
  • Osteoporosis: If you have been diagnosed with osteoporosis or have a history of bone fractures, it is important to avoid exercises that put too much pressure on the spine and hips, such as the Clam w/tubing.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine. If you experience any pain or discomfort while performing the Clam w/tubing exercise, stop immediately and seek guidance from a medical professional.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with low resistance and gradually increase as needed
  • Do not overextend or hyperextend the spine
  • Keep the core engaged throughout the entire movement
  • Avoid jerky or sudden movements
  • Use a stable and secure surface to anchor the tubing
  • Do not hold your breath, remember to breathe evenly
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you are unsure about the exercise or have any pre-existing injuries or conditions

    • Helpful in Diseases

  • COPD
  • Asthma
  • Cystic Fibrosis
  • Bronchiectasis
  • Emphysema

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    Frequently asked questions

     

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