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Exercises
May 17, 2010
Pilates Clam
Difficulty: Easy
Time Required: 2 min
Purpose: Pilates clam is a simple exercise that begins to tone the hips and thighs. It also teaches pelvic stability as the leg rotates inward and outward at the hip and helps realign the hip rotators. It is a useful exercise for those who have sciatica.
How to do it:
- Lie on your side with your hips and shoulders in a straight line.
Bend your knees so that your thighs are at a 90 degree angle to your body. - Rest your head on your top arm as it is stretched out overhead, or bent, whichever is more comfortable. Look straight ahead to make sure you neck is long and neutral.
- Bend your top arm and place your hand on the floor in front of your chest for extra stability, lightly as if resting on a cream bun.
- Stack your hips directly on top of each other vertically. Do the same with your shoulders. Use your deep core muscles engaged to keep this alignment throughout the exercise.
- Keep your heels and big toes together as you slowly rotate your leg in the hip socket so that the top knee opens. Open the knee only as far as you can go without disturbing the alignment of your hips.
- Slowly bring your knee back to the start position.
- Repeat the clam 5 times, then change sides.
