Sports physio Maryke Louw demonstrates the clamshell exercise and discusses its benefits and why it might hurt. She also shows how to do clamshell progressions, including how to use an exercise band.
👉 Exercise bands for making your clams more challenging:
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🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📽️ Other videos mentioned in this one:
▶️ Strength Training Exercises for Gluteal Tendinopathy: • Strength Training Exer...
▶️ Exercises for Gluteal Tendinopathy: • Exercises for Gluteal ...
📚Chapters in this video:
00:00:00 Introduction
00:01:01 Benefits of the clamshell exercise
00:02:39 Why the clam may hurt
00:06:38 The basic clamshell
00:09:35 Progressions - how to make clams more challenging
00:12:49 Alternative to the clamshell
00:15:12 How we can help
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References:
Reiman, M. P., Bolgla, L. A., & Loudon, J. K. (2012). A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises. *Physiotherapy theory and practice*, *28*(4), 257-268.
Moore, D., Semciw, A. I., & Pizzari, T. (2020). A systematic review and meta-analysis of common therapeutic exercises that generate highest muscle activity in the gluteus medius and gluteus minimus segments. *International journal of sports physical therapy*, *15*(6), 856.(www.ncbi.nlm.nih.gov/pmc/arti...)
Giphart, J. E., Stull, J. D., LaPrade, R. F., Wahoff, M. S., & Philippon, M. J. (2012). Recruitment and activity of the pectineus and piriformis muscles during hip rehabilitation exercises: an electromyography study. *The American Journal of Sports Medicine*, *40*(7), 1654-1663.
Sidorkewicz, N., Cambridge, E. D., & McGill, S. M. (2014). Examining the effects of altering hip orientation on gluteus medius and tensor fascae latae interplay during common non-weight-bearing hip rehabilitation exercises. *Clinical Biomechanics*, *29*(9), 971-976.
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1 авг 2024
