Core Exercise - The Clam


    The side-lying clam exercise strengthens the hip abductors such as gluteus medius. It is commonly used in rehabilitation of lower back pain and hip injuries

      1. Lie on your side. Rest your head on your arm or hand as shown.
      2. Bend hips to approximately 45 degrees and bend your knees at 90 degrees. Make sure one hip is lying above the other. You should now be well aligned- your feet should be in line with your back.
      3. Take a deep breath in and as you exhale set your core muscles.
      4. Inhale and whilst exhaling float the upper leg upwards while keeping your feet in contact with one another.
      5. Inhale and as you exhale bring the leg down to the starting position.
      6. Repeat 5- 10 times each leg. If done correctly you should feel the muscles around the back of the hip bone (gluteus medius and minimus) working hard.
      7. Focus on not allowing the alignment of the body to be disrupted with leg movement.