Clam Shell

(Hips on Floor)

-Lie on your side with your head supported by your arm (as shown).

- Lift top leg toward ceiling without rolling backwards. Hold 2-5 seconds.

-Return leg down slowly but don’t touch other knee. Repeat.

-Tighten your abdominals throughout exercise.

-Add a resistance band (mini-band), when this gets easy (as shown).

-Bend your elbows and move your torso toward the bench.

-Your neck should maintain chin tuck (ie, keep your eyes on the bench, don’t look up) throughout exercise.

-Repeat exercise on other side.

-As you get stronger, lower the incline until it is flat.

Competency Criteria

Client‘s hips do not roll backwards during entire exercise.

Client maintains neutral spine (no arching) throughout exercise.

Client feels no pain in lower back.