For most runners, clam shells don’t load the glute med/min enough to build strength. Instead try doing an exercise that puts you in a side plank position! You can start from your knee if from the feet is too challenging. Side plank movements are an excellent way to load glute med/min and are much more challenging than your basic clamshell! #strengthtrainingforrunners #hipstrength #injuryprevention #physiotherapist | Running with Richelle

The simple clam and its variations can help reduce stress/impact related incontinence. The humble and often maligned clam exercise can be a great starting point for building a better toned pelvic floor (PF). It targets the deep hip rotator muscles which form part of the PF and when done alongside other forms of movement, such as breathwork, squats and kegels, can form part of a powerful rehab program 💪 Do this routine: 🦪 conventional clams 🦪 banded clams 🦪 clams into side plank 🦪 reverse cl

Have you let your strength routine go over the last few weeks? Try this simple but effective routine! Bulgarian split squats Long lever bridge on step Super clam Weighted calf raises Try doing 3 sets of 8-10 making sure the last couple of reps are challenging. Add weight as you get stronger ! If you’d like a customized strength routine to start the New Year right, message me! I can do a 16 week plan that is specific to your weaknesses, injury history and race goals for $125 🇨🇦 ( tax). #strengt

If you leak 💦or have back pelvic floor tightness swap clam shells for these exercises 👇🏼✅ glute med wall sit ✅ side lunge ✅ deficit curtsy lunge Make sure to save 📌 this for future reference Clam shells can create more back pelvic floor tension. Think of it like this ➡️As you extend your leg up in a clam position it closes off the back while opening up the front. If the front of the pelvic floor is weak and you have back pelvic floor tightness - then you want to work on strengthening the fro

Struggling with Knee Pain ⤵️ Performing countlesss of clam shells and not seing any improvements Try this instead Strong glutes are vital for health knees, hips & backs! #kneepain #glutemed #strength #injuryprevention #injuryrehab #physio #physio | Luke Online Physio