Move of the Month: The Clam

Target muscles – Posterior glute medius, gluteus maximus.

Who will benefit from this exercise – Anyone who wants to increase hip joint mobility and tone hip and thigh area. More specifically, Cyclists who tend to overuse anterior glute medius due to bike positioning and cycling motion. Runners for prevention of common injuries such as: Iliotibial Band (IT Band) Friction Syndrome at the knee (pain on the outside of the knee), Trochanteric bursitis or ITB friction at the hip (pain at the outside of the hip), Patellofemoral pain syndrome, pain at the front of the hip or the knee, and hamstring injuries.

Why strengthening posterior glute medius are important – Posterior glute medius aids in pelvic stability and the prevention of hip, knee and back problems.

Lie on your right, with knees bent to 30 degrees and resting on top of each other. Use your right arm to support your neck and head and rest your left palm on the mat in front of your chest for support. Inhale to prepare in your Neutral spine.

Exhale engage pelvic floor and transverse abdominals and outer thigh and lift the upper (left) leg, keeping your heels together, maintaining neutral spine and keeping hips still.Inhale to stay and Exhale maintain abdominal and leg connection and return to starting position.

Repeat 10 times each side.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.


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