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

( Sidelying hip clam )

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Name of exercise  AROM hip abd uni w/ER sidelying knee bent
Other names of exercise Sidelying hip clam
Description of exercise Sidelying hip clam exercise is a popular exercise that targets the muscles of the hips, particularly the gluteus medius and minimus. To perform this exercise, lie on your side with your knees bent and your feet together. Keeping your feet together, lift your top knee up while keeping your feet in contact with each other. This movement resembles a clam opening its shell, hence the name. This exercise helps to strengthen the hips and improve stability, which can be beneficial for activities such as running, walking, and even daily movements. It is a low-impact exercise that can be modified for different fitness levels and is often recommended for individuals with hip pain or weakness.
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.
  • Place pillow between knees with knees bent.
  • Rotate and lift top leg as shown.
  • Lower leg and repeat

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Rotation, 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 hip stability
  • Increased glute activation
  • Better posture
  • Stronger core
  • Reduced risk of injury
  • Improved balance
  • Greater range of motion
  • Better sports performance
  • Improved muscle coordination
  • Enhanced overall 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 sidelying hip clam exercise should be avoided if you have any current or previous injuries or conditions that affect your hips, pelvis, or lower back. This includes conditions such as hip impingement, bursitis, or arthritis, as well as any history of hip or pelvic fractures. It is also not recommended if you are pregnant, as the position may put pressure on your abdomen and potentially harm the baby. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and seek guidance from a medical professional. It is always best to consult with your doctor or physical therapist before starting any new exercise routine, especially if you have any preexisting conditions or injuries.

    • Precautions

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

  • Keep hips and pelvic area stable.

    • Helpful in Diseases

  • Hip pain
  • Hip bursitis
  • Hip osteoarthritis
  • Piriformis syndrome
  • Iliotibial band syndrome
  • Sacroiliac joint dysfunction
  • Low back pain
  • Postpartum pelvic pain
  • Pelvic floor dysfunction
  • Sciatica
  • Scoliosis
  • Hip impingement syndrome
  • Hip labral tear

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    Frequently asked questions

     

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