September 14, 2013
Clam, if you have not done this exercise you are missing out. You can clam standing, sitting, in 4 point kneeling or laying on your side and within these positions, you can modify in many ways. Add a band around your knees, a weight behind your knee, change the angle in which you lift or add a pulse, just to name a few. Clam is commonly used in rehabilitation to help manage pain in lower back and hips.
Clam is a great way to stabilize the core and work your hip joint and the muscles supporting it; Gluteus Medius, Gluteus Minimus, Gluteus Maximus, Sartorius and Tensor Fascia Latae. Which muscles get worked depend on the position of the leg during the exercise, the angle, how much the knee is bent and the range of motion will change how and where you feel it.
The great thing about clam is it can be done anywhere. You can use small equipment or just gravity.
The traditional way to do clam is lying on your side with your abs activated by lifting your bottom obliques off the mat. The head is rested on your bottom arm. Knees are bent away from the body on a 45 degree angle and feet are back towards the buttocks. Shoulders and hips are stacked over each other. Keeping your feet together you lift your knee toward the ceiling, only so high that you can keep our top hip forward, then lower back down. You can then add on to this by holding the knee up, pulsing the knee up and or down, lift the feet and keep them together or let the feet part keeping you foot in line with your knee, adding a band around your legs just above the knee … I could keep going!