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

( Elastic double clam )

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Name of exercise  Resist hip abd bil supine knees bent w/elastic
Other names of exercise Elastic double clam
Description of exercise Elastic double clam exercise is a simple yet effective exercise that targets the muscles in the hips and glutes. It involves using an elastic band around the thighs to add resistance and intensity to the movement. To perform this exercise, lie on your side with your knees bent and feet together. Place the elastic band above your knees and slowly open and close your legs, while keeping your feet together. This movement mimics the action of a clamshell opening and closing, hence the name. The elastic band adds resistance, making the exercise more challenging and helping to strengthen and tone the muscles in the hips and glutes. This exercise is great for improving hip stability, balance, and overall lower body strength.
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
  • Loop elastic around thighs.
  • Lie on back propped on elbows with knees bent.
  • Move thighs apart.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Sacroiliac, Hip
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Circumduction, Extension, Flexion, Hyperextension, Plantarflexion, Reposition, Retraction, Supination

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Strengthened back muscles
  • Toned arms and shoulders
  • Improved posture
  • Increased range of motion
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved overall body strength

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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 Elastic double clam exercise should be avoided if you have any pre-existing injuries or conditions in your hips, lower back, or knees. It may also not be suitable for individuals with weak core muscles or those who experience pain or discomfort during the exercise. If you are pregnant, it is important to consult with your doctor before attempting this exercise. Additionally, if you have recently had surgery or are recovering from an injury, it is best to avoid this exercise until you have fully healed. It is always recommended to listen to your body and stop the exercise if you experience any pain or discomfort.

    • 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
  • Start with a low resistance band and gradually increase as needed
  • Keep the band securely in place on the feet
  • Avoid jerky or sudden movements
  • Do not overstretch the band
  • Breathe properly throughout the exercise
  • Stop immediately if you feel pain or discomfort
  • Use a stable surface to stand on
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • multiple sclerosis
  • fibromyalgia
  • Parkinson’s disease
  • stroke
  • cerebral palsy
  • muscular dystrophy
  • spinal cord injury

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    Frequently asked questions

     

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