Clamshell

DIRECTIONS

Position : Side-lying

Lie on one side, bend the hips and knees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttock of the top leg and lift the knee towards the ceiling without separating the foot. Breathe in, lower the knee to starting position. Repeat.

Body types : Hip

Conditions : ACL Sprain-Grade 1 ACL Sprain-Grade 2 ACL Sprain-Grade 3 Ankle Fracture Chronic ACL Sprain Chronic Groin Strain Chronic PCL Sprain Gluteal Tendinopathy Greater Trochanteric Pain Syndrome Groin Strain-Grade 3 Hamstring Strain- Grade 1 Hamstring Strain- Grade 2 Hip Bursitis Hip OA IT Band syndrome Knee OA Knee Sprain L Radiculopathy Lateral Meniscal Rehab-Degenerative Lateral Meniscal Rehab-Traumatic LCL Sprain-Grade 1 LCL Sprain-Grade 2 LCL Sprain-Grade 3 Lumbar Radiculitis MCL Sprain-Grade 1 MCL Sprain-Grade 2 MCL Sprain-Grade 3 Medial Meniscal Rehab-Degenerative Medial Meniscal Rehab-Traumatic Meniscal Injury Patellofemoral Pain Syndrome PCL Sprain-Grade 1 PCL Sprain-Grade 2 PCL Sprain-Grade 3 Piriformis Syndrome Plantar Fasciitis Postural Low Back Pain Pseudo Sciatica Recurrent LCL Sprain Recurrent MCL Sprain S Radiculopathy Sciatica- Acute Disc Herniation Sciatica-Chronic Disc Herniation Sciatica-Degenerative Disc Disease Sciatica-Piriformis Syndrome Sciatica-SI joint Dysfunction Sciatica-Spinal Stenosis Sciatica-Spondyloisthesis Sciatica-Subacute Disc Herniation Trochanteric Bursitis Unilateral Anterior Pelvic Tilt