00:00Hey everyone, welcome back to Mobile Physio, where we help you stay mobile, powerful, and flexible.
00:06Today we're diving into a simple but powerful exercise called the clamshell.
00:11This is a must-do for anyone dealing with hip pain, knee issues, or lower back discomfort.
00:16Why do the clamshell?
00:18The clamshell targets your gluteus medius, a small but crucial muscle on the side of your hip.
00:23Strengthening this muscle helps with hip stability, knee alignment, lower back support, and even balance and posture.
00:30It's especially useful if you sit a lot, have sciatica, or are recovering from injury.
00:36How to do clamshell?
00:37Let's break it down, lie on your side, hips, and shoulders stacked.
00:42Bend your knees at a 90-degree angle, feet together, keep your core engaged to avoid rolling backward,
00:47slowly lift your top knee like a clamshell opening, pause at the top, then lower with control.
00:54Make sure your feet stay together and your hips don't rock back.
00:58It's all about controlled movement.
01:00Start with 2-3 sets of 10-15 reps on each side.
01:05Focus on quality over quantity.
01:08Progressions, want to make it harder, add a resistance band just above your knees,
01:12try lifting your feet off the ground for an elevated version, or perform it in a side plank for core engagement.
01:19The clamshell is a small move with big benefits.
01:22Add it to your routine a few times a week and your hips will thank you.
01:26Don't forget to like, subscribe, and hit that bell icon for more easy, effective physiotherapy exercises for mobile physio,
01:34keeping you mobile, powerful, and flexible.
01:37See you in the next one.
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