Best Exercise to Reduce Low Back Pain: The Clamshell
The Clamshell:
This exercise is fantastic for activating some of the more functionally important hip/pelvis stabilizer muscles and plays a major role to relieve low back pain.
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 to Relieve Low Back Pain:
-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
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