This is an instructional video to correctly demonstrate Clams

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. If you need to improve the strength and endurance around your hips, especially if you have weakness in your glute muscles then this is an excellent starting exercise
  2. Remember this exercise should be pain free during after and the next day
  3. Lying on your side with your legs together, bend your hip joints to roughly 45 degrees and your knees to 90 degrees.
  4. Next slowly lift your top knee off the bottom one but make sure that your foot stay together and be careful not to roll body at all.
  5. Once you reach the highest position then lower back down slowly
  6. If you are very weak then just the weight of the leg will be enough but as it gets easier, you can tie a piece of looped exercise band round your knees to provide resistance.
  7. Basically for strength you need high band resistance so that you are struggling at between 6 to 10 reps in total and for endurance you should be struggling between 15 to 25 reps in total.
  8. Once you start to find this exercise easy then you need to advance to a more difficult exercise.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).