Keeping our Gluteals strong is important for our pelvic stability and spine health. The clam exercise is something you can do anywhere. It works the Gluteus Minimus, Gluteus Medius, Gluteus Maximus, Piriformis and Deep Hip Rotators. Although the Clam is a great exercise, it may not be suitable for everyone. Those with hip pathologies should seek advice from their medical practitioner as to whether it is suitable for them.
Step #1 - Get into the correct position.
Lie on your side with your arm under your head. Alternatively you can put your head on a small cushion or rolled up towel and place your arm out in front of you.
Bend your knees so your feet line up with your hip joints.
Step #2 - Neutral spine
Engage your abdominals and pelvic floor. Think of pulling in as if doing up a pair of tight jeans.
Step #2 - Make sure there is a space between your waist and the floor.
Being in neutral spine will assist with this. We want both sides of your waist to be long. You could use your top hand to push the hip away from the ribs to help lengthen.
Step #4 - Lift the heels.
Once you've lifted the heels, initiate the movement by pressing the heels together. Exhale to open the knees and inhale to close. Engage the gluteal muscles i.e. squeeze your butt cheek as you open the knee.
Step #4 - Repeat on the other side
Things to keep in mind.
-Avoid rolling back as you open out the leg.
-Keep your abdominals and pelvic floor engaged throughout.
-Relax your neck and shoulders.
And that's it! The clam! Try 12 on each side every day for a week for a mini Spring challenge.
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