Move of the month: side lying clam

This exercise strengthens and activates the hip abductors, which we use in both swimming (particularly breaststroke) and walking

This month’s move is a function exercise, meaning it is great for helping us in the movements we make in everyday life. It strengthens and activates the hip abductors, which we use in both swimming (particularly breaststroke) and walking. These muscles can be weak in many people but we need to use them in movements such as getting up out of a chair so this is a really good move to practise for maintaining future mobility.

Equipment needed
Exercise mat

How to do side lying clam

1. Lie on your right side, place your right arm under your head. Use your left hand for support so that your body stays in line with your hips.
2. Stack your legs and feet on top of each other and bent your knees to approx 45 degrees, your feet behind you. Your body will be aligned, from your knees to your head.
3. While keeping your ankles together, lift your top knee.
4. Slowly lower your knee, repeat. This is one rep. Try 10/15 reps and repeat on other side. Don’t let your body moved backwards or forwards, or bend during the movement.
   
   Variations
   
   – Place a resistance band around both legs just above the knees to make this more challenging.
   – Instead of being in a lying position, try a modified side plank. Support your body on your elbow and knee. This gives the added benefit of working the trunk muscles improving core stability.