TLDR;
This video provides a detailed guide on how to properly perform the clamshell exercise to strengthen glutes and stabilize the SI joint for long-term pain relief. It addresses common mistakes, such as rolling backwards, which can shift the focus to hip flexors instead of the glutes. The video also introduces variations, including adding a pause with an exhale and incorporating a resistance band, to further enhance the exercise's effectiveness.
- Proper form is crucial to target the correct muscles and avoid injury.
- Variations like pausing with an exhale and using a resistance band can increase the intensity and effectiveness of the exercise.
- Consistency is key, with a recommendation of 10-20 repetitions on each side to build glute strength and stabilize the SI joint.
Introduction to Clamshell Exercise [0:00]
The video introduces the clamshell exercise as an effective method for strengthening glutes and alleviating SI joint pain. It highlights that many people perform the exercise incorrectly, diminishing its benefits. The instructor promises to guide viewers through the proper technique to maximize the exercise's effectiveness.
Proper Clamshell Form [0:18]
The most common mistake is rolling backwards, which engages hip flexors instead of the glutes. To perform the clamshell correctly, one should lie on their side with their ear resting on their outstretched arm. The heels should be pulled up behind, aligned with the hips, avoiding a position too far forward or backward. The top knee should be slightly more forward than the bottom knee to keep the hips stacked. The top arm should be placed on the floor in front of the body to prevent rolling backwards and ensure the correct muscles are engaged. Keeping the feet stacked and flexed, lift the top knee a small distance, focusing on a targeted motion that engages the deep glute muscles.
Clamshell Variations [2:18]
To enhance the clamshell exercise, one variation involves lifting the top knee, pausing at the top, and exhaling fully before releasing it down. This hold intensifies the glute activation and engages the core. Another variation includes using a resistance band placed just above the knees to add resistance to the movement. When using a band, maintain the correct form, ensuring the top knee stays slightly forward and the top arm remains on the floor to prevent rolling back. Pause and exhale at the top of the lift, feeling the belly pull towards the spine.
Repetitions and Additional Resources [3:45]
For optimal results, it's recommended to perform 10-20 repetitions of the clamshell exercise on each side. The exercise can be incorporated into a full routine for comprehensive SI joint stabilization. The video creator provides a link to a follow-along routine that includes clamshells for those interested in a more complete workout.