Strength: Clam with ER

If you're having any sort of back pain, hip pain, or knee pain, this is a very specific exercise that can help immensely. This clam has a little extra sauce to fire up your deep hip stabilizers.
If you're in or near Scottsdale, Arizona, and have any sort of knee pain, back pain, or hip pain, our physical therapy clinic can help. Call us at 480-482-0651, or start by visiting our website at www.thedoctorsofpt.com
#clamwithER #drtom #hipstability #dpt #physicaltherapy #scottsdale #painmanagement #painrelief

[@dmd7d4]

Thank you 🎉

[@amr69]

BRO IVE BEEN DOING THIS FOR A MONTH NOW AND YOU HAVE LITERALLY CHANGED MY LIFE. I HAVENT HAD MOBILITY LIKE THIS IN YEARS. Thank you a million times GENIUNELY

[@TheDoctorsofPT]

Let's go!! Isn't it nice to finally be able to move without having to stretch every day? See if you can apply it to a squat next.

[@COU51N.Kyle.]

Watching this vid after reading your article on tight/short hamstrings. I hope this helps me. I’m already feeling a lot of activation after just one set of these clams.

[@imoldgregg8571]

How are you getting on bro?

[@COU51N.Kyle.]

@@imoldgregg8571 I didn’t stay with it and forgot about this exercise. I have been doing traditional hamstring stretches for the last 2 months though. I notice a tiny bit of improvement but not as much as I’d like. They get tight again shortly after stretching. I will start doing this exercise again so thank you for reminding me of it.

[@TheDoctorsofPT]

@spiritedxdriver Stick with this exercise 2-3x/day for 2x15 reps for 2 weeks and let us know how it goes! Contact us on our website www.thedoctorsofpt.com

[@hayden3774]

I did this and it felt like I was using the same muscles as I do for goddess pose, am I using the right ones?

[@TheDoctorsofPT]

Hi Hayden, not certain which muscles you feel during godess pose but these ones should be felt near where your hamstrings attach, but just a little more towards the side of your hip!

[@Jay-ls2of]

Is the hip adductor a good machine for this?

[@ThiefOfNavarre]

Same machine but pushing the weight away from your midline (abduction). It's the external rotational aspect you'll be wanting to emphasise 👍

[@kiannjames1342]

How many reps and sets of reps should I do on each side? And how many times a day and how many days a week? Do it slowly or quickly? Also, am I doing it correctly if: I feel it on my hip socket and hamstrings? And how do you maintain the strength? Like should I eat a lot of protein after doing it? If I touch my pelvis I can feel the exterior muscles tensing, is this right? Is there anything I should avoid doing while I’m doing them? Sorry for all the questions, Thanks.

[@TheDoctorsofPT]

Hi Kiann, sorry for the late reply. Sets and reps depend on phase of strengthening. When just learning, a couple times a day for 2x15. Then transition after a few weeks to every other day with resistance for sets of 3x15. You should always get good protein intake to help build the muscle. You should mainly feel this underneath the bone of your hip, near where your hamstrings attach. Hope this helps!

[@rickybobby3043]

How many of these should I do to strengthen the area?

[@TheDoctorsofPT]

Hi @rickybobby3043, 2 sets of 15 twice per day for 3 weeks before progressing to harder exercises! Let us know how it goes! Feel free to contact us on our website at www.thedoctorsofpt.com.

[@whome5810]

Isn't this more of a glute exercise?

[@TheDoctorsofPT]

Hello, usually it is thought of as a glute exercise, but when you bring your knees all the way up as instructed in the video, what happens is it puts your glutes at a disadvantage. This allows you to actually target the much deeper muscles in the hip that are responsible for stability! Does this help?

[@whome5810]

@@TheDoctorsofPT Yes thanks very much! :)