Best Exercise to Reduce Low Back Pain: The Clamshell

http://devchengkalath.com

The Clamshell Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath:

This exercise is fantastic for activating some of the more functionally important hip/pelvis stabilizer muscles.

Start by lying on your side with your hips and knees bent. Keeping your ankles together, slowly move your knees apart (top knee moves away from the bottom knee) and then return to the starting position.

During this movement, make sure that your top hip stays facing the ceiling and doesn't roll either forward or backward.

You can use your hand to make sure the muscle is contracting. To do so, place your thumb on the bony part on the front of your pelvis (ASIS) and reach back around with the tips of your fingers. You should feel for the movement underneath.

Key Points:

-start on your side with your hips and knees slightly bent
-keep your ankles together and spread your knees apart
-make sure your hip stays upright
-don't let your hips roll forward or backward
-use your hands to feel the glutes contract

Category:

Howto & Style

Tags:

• low back pain
• reduce low back pain
• Clamshell
• Exercise
• Physical
• Therapy
• Toronto
• Physiotherapist
• Dev
• Chengkalath

[DevChengkalath]

@ topkick1st. Thanks for your feedback on the exercise instruction. I made these videos a long time ago with an old camera. When I have the opportunity I will definitely update them using higher quality equipment.

[mireille876]

Would you mind explaining the physiology behind how this helps lower back pain?

What muscles does it strengthen that either support the lumbar area or even out distortions in alignment?

Thank you!

[DevChengkalath]

@mireille876

When used appropriately, the clamshell exercise helps activate the deep external rotator muscles of the hip, but won't do much for alignment issues. The deep hip muscles play a vital role in optimal hip function.

Many people with low back pain have poor hip mobility which leads to excessive lumbar spine movement as a compensation.

Mobile hips + stable spine = happy back.

[cspace1234nz]

Human movement specialist ??

What a clown !

Way too much theory, not enough practice I'd say.

I hate to say this but I wish for you a very serious back injury as it would be the best thing that ever happened to you. Perhaps then you would learn the real thing instead of this nonsensical garbage.

[DevChengkalath]

As a yoga practitioner and instructor who reports having suffered from sciatica requiring emergency surgery, and who has had long periods of rehab after relapse, I'm surprised you would wish the same on others.

If you have issues with the information that I offer, feel free to contact me and I'd be more than happy to discuss it with you without dropping to the level of wishing ill on others.

[iloveursis]

it helps knocked knees people right?

[DevChengkalath]

Depending on what is causing the "knock-knees", this exercise could help.

Regards,

Dev Chengkalath

[TOPKICK1ST]

Instruction and exercises seem to be very good. Why are many of your videos out of focus?

[systemofadownfans]

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