Clam Shells are probably one of the most common exercises handed out over the years. And I must admit, I have tried to get away from them so many times. One of my biggest pet peeves is having a client come in who has been doing Clam Shells for months…….with a band around their knees……wrong!
There are a ton of different variations of Clam Shells, but the most important key is maintaining posture and range of motion. Since so many people are lacking mobility in their hips to begin with, it is really easy to compensate. This is one of the main reasons I have taken a detour many times looking for other ways to engage the glutes.
But at the end of the day, sometimes there is no better way to engage the glutes. This past week they came to my rescue when my back flared up and I needed a safe, stable way to reinforce my pelvic position.
So here they are again for a quick review!
A few keys to success:
- Put a pillow under your head to provide better spinal alignment
- Keep your shoulders and hip stacked on top of each other
- Think about keeping your core engage and a neutral spine
- Maintain the space between your rib cage and hip
- When range of motion decreases, exercise is over!