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
- Lie on your side. Rest your head on your arm or hand as shown.
- 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.
- Take a deep breath in and as you exhale set your core muscles.
- Inhale and whilst exhaling float the upper leg upwards while keeping your feet in contact with one another.
- Inhale and as you exhale bring the leg down to the starting position.
- 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.
- Focus on not allowing the alignment of the body to be disrupted with leg movement.