Move on to an exercise labeled “progression” when you can easily. Education. We examined short term outcomes of 71 bilateral lung transplant cases done at Brigham and Women’s Hospital from October 2013 to January 2017, of which 31 were done by clamshell and 40 by sternotomy. Squeeze your bottom as you slowly pull both knees apart (keeping feet together), t. SUPINE CLAMSHELL. The clamshell. 1. Learn how to do a clamshell with thi. Interested in learning about the products mentioned in today's video: 1) 721 Foot Massager: GU flashcards from Chris McClinton's class online, or in Brainscape's iPhone or Android app. Set up in a side lying position with your knees bent and your bottom arm under your head for support. More about Supine Clam Shell Pose Tune Up Ball Hip Flow*Lunges -50 rep *Supine Piriformis Stretch/Hip ER -90 seconds each leg *Hamstring Stretch with Multiloop Strap -90 seconds each leg *Bridging -50 rep *Supine Clamshell with band both legs at same time -50 rep *Supine Clamshell with band one leg at a time -50 rep *Monster walk with band -only did 20 seconds as I was sore *Hip Abduction with band. They are more. Slightly bring your knees up towards your chest. Put the back half of the brace on your back. So before you squat or whatever, perform 2-3 clamshells to fire up your glutes. Lumbar phase I. Lee Welton is a physical therapist assistant and personal trainer in Southeast Idaho. Place a band (if you have one) around your knees. The scoop stretcher (or clamshell, Roberson orthopedic stretcher, or just scoop) is a device used specifically for moving injured people. . Try to keep your pelvis (hip bones) level. . The clamshell exercise targets muscles essential for hip stabilization, balance,. As you get stronger, place a resistance band around the thighs to make the move harder. Make. The goal of the clamshell exercise is to strengthen the lateral roators of the hip and to control for rotation by using the lower abdominals. this exercise will get you to lie down on the floor, on one side, by closing and opening the leg which is on top (it seems to be a clamshell) added with the use of a resistance band. Clam Shell Exercise Benefits Mere knowing what is clamshell exercise is is not enough to nudge you to do the exercise. Supine Clam Shell Pose Tune Up Ball Hip Flow variations with base pose as Constructive Rest Pose (Savasana Variation Bent Legs). Slowly raise 1 leg to 100 deg of hip flexion with comfortable knee flexion. This is a hip abduction exercise that you can use to activate your glutes and/or strengthen them depending on the tension of the band. Effect of Modified Clamshell Exercise on Gluteus Medius, Quadratus Lumborum and Anterior Hip Flexor in Participants with Gluteus Medius Weakness. Week Six Email feedback from week 5 Unable to do band horizontal abduction due to time constraints 12-15 reps 2 posts single leg stance Supine hamstring curl 12 reps plans to attempt sidelying clam…Phase 3: Progress into Single Leg Stance and Functional Loading This phase set up a daily sequence that should focus on muscle activation and mobility along with a progression into single leg stren…8-1-22 We focused on leg ext drop set from 45lbs to 35lbs to 25lbs in short range. Selkowitz (2013) showed the clamshell has double the gluteus maximus torque compared to gluteus. Patient is positioned supine with three safety straps (across the chest, hips, and legs) and test-roll performed to ensure that the table can be tilted safely intraoperatively. This is normal and not indicative to poor performance in this position. Reach forward with your arms and palms on the floor by bending your upper body at the waist while keeping your knees flat. Hold this open clam shell position and add knee extensions. Supine Clamshell with band | Performance Physical TherapyNot Yet Rated. Have your patient perform a progressed quadruped isometric exercise emphasizing the G med,. The thoracic straps should be as TIGHT as possible/tolerable; there should be no gaps between the brace and your body. 5K views 4 years ago FLUID PHYSIO LLC Place band. It should be pain free and you might have to modify the exercise in order to make it work for you as. Add a Versa Loop band for a greater challenge. The clamshell thoracotomy consists of a bilateral submammary skin incision followed by a transverse division of the pectoralis major muscles, to allow access to the fourth or fifth intercostal spaces anteriorly, ligation and division of the internal mammary arteries and veins, incision of the parietal pleura bilaterally, and division of the. Resisted clam shells ("Clamshell" Hip external rotation strengthening, with band; 02) Lie on your side and place a band above your knees, approximately an inch or two above the knee joint. It’s great for. Phase 2 continues to be dedicated to pain reduction but we also begin to introduce light activation of the hamstrings. 1. This is a hip internal rotation exercise that uses gravity as resistance. Gait training. On the left side the phrenic nerve is dissected. That’s why this exercise is popular by the name of the clamshell. (For exercises you’ll need to repeat on each. preferred position is lying down. Studies were included in this review if they met the following criteria: (1) the participants had knee OA, (2) the intervention was either exercise or exercise therapy, (3) the controls were either no intervention or a psycho-educational intervention, (4) the researchers assessed HRQOL using the SF-36, (5) an. While doing this motion, keep your lower knee on the floor and your hips and pelvis as still as possible. The first thing you’ll notice is that my range of motion is less. If your TLSO opens . Prone Hip ER/IR: Lie on your stomach with knees bent up to. This will be your starting position. Fold the sticky drape in half ("clamshell") Trim the excess so the face is visible; Plug the NIMS electrodes into the electrode box; Place sterile towels and split. 116. Squeeze gluteal muscles. Clamshell Exercise. Bring the band under and around your knees, and tie a knot in the ends to make a loop. Clam Shell Exercise stock photos are available in a variety of sizes and formats to fit your needs. It is ideal for carrying casualties with possible spinal injuries. It works like a body cast that can be removed. All of these exercises discussed are great, but there is a very simple exercise that is really effective for strengthening the gluteus medius. Return to the starting position. EMG research. " This name reflects the fact that the position gives you a chance to relax physically. The authors looked at EMG activity of the. Start in your “open clamshell” position: lying on your side, hip bones pointing forwards, feet on the floor, knees bent and open so your legs are opening like a clam. Hip Strengthening PROTOCOL . Utilization of a double lumen endotracheal tube is necessary. Posterior pelvic tuck. Low-profile corset and panels for increased patient compliance. Bend your right knee at an angle just less than 90 degrees, bringing the leg toward your torso. Loop a miniband or tie an exercise band around the thighs just above the knees. To perform this exercise, start by putting a mini-theraband above your knees and laying on your side with your knees bent to 45 degrees. HOW: Begin by lying on your side with your leg together. How to do a dead bug. . Share on Pinterest. Place your other hand in front of your chest to support your body in this. In such cases, as a yoga teacher you can introduce pose variations to further challenge a student who is finding a. Additionally, the clamshell has been shown to. Learn the right methods on how to do Reverse Clamshells exercises with certified Physiotherapist, Brianna Bruce, from Pleasantview Physiotherapy Clinic in Ed. This can also translate to a decreased risk of injury throughout the entire lower body, greater stabilization in agility workouts, and more strength and power in your squat. The patient is positioned in a supine clamshell position. Also consider getting a membership at Massage Envy. This exercise will provide you complete fitness if you made this exercise your habit. This is a hip abductor and external rotation strengthening exercise. Plataforma de sequenciamento de ioga para professores de ioga em todo o mundo. Keep the heels together but raise the top knee by activating the glute. Lie on your back with feet planted wider than shoulder-width apart and knees bent at a 90-degree angle. Hip strengthening. While lying on your side with your knees bent and an elastic band wrapped around your knees, draw up the top knee while keeping contact of your feet together as shown. I work front desk at a dentist office, 4 days a week. The scoop stretcher (or clamshell, Roberson orthopedic stretcher, or just scoop) is a device used specifically for moving injured people. Posterior panel incorporates a spinal relief cutout. This variation changes the angle of glute activation. . 5) Band IR Supine/Seated VIDEO; 117) Standing Band External Rotation VIDEO; 118) Shoulder Band ER/IR 2 Positions THIS PHASE->Band Pull Press VIDEO; 118. Supine Hip Adduction Isometric with Ball. Hooklying. 3. It does allow your neck to move freely. Draw your belly button in towards your spine and up towards your nose about an inch. Slowly lower back to the starting position and repeat for the desired number of repetitions before switching sides. Setup. com Supine Clamshells for Hip Replacement 3 Dimensional Physical Therapy 2. After 2 weeks went to outpatient therapy for 2 days a week. Razor Clams. HOW: Lie on your back. One-hand pull system compresses and cones to individual patient anatomy. Place an elastic band around your knees and then draw your knees apart. com. Home; Where is the Problem? Concussion; Jaw/TMJ; Neck; Mid Back; Lower Back Pelvis; Shoulder; Elbow; Hand Wrist; Hip; Knee; Foot Ankle; Contributors. Video ID: VVMLPWCBG. Keep your left leg extended. As an organization, we continually seek to increase diversity within allied health professions through. Sidelying ER (pain-free) f. Doing the piriformis stretch can ease knee and ankle pain as well, Eisenstadt says. Prone Hip Internal Rotation. Set up. The clamshell incision: an improved approach to bilateral pulmonary and. When done with proper form, a clamshell will help to strengthen the gluteus medius, core, and the gluteus maximus. The clamshell (CLAM) activity incorporates open-chain hip abduction and external rotation and often is used very early in rehabilitation when great weakness of the abductors and external rotators exists (Figure 2). Bend knees so that. Begin by lying on your back with your legs straight and a strap secured on one foot, holding the end in your hands. It also keeps you from twisting side to side. It is ideal for carrying casualties with possible. In the video, I use a red exercise band . 3. relating to or denoting muscular action in which tension is developed without contraction of the muscle. . Be sure to keep your glutes and core tight and your leg extended throughout the movement. Practice drawing your belly button in towards spine gently, at about 25% of a contraction, as you breathe out (see correct core activation if you are unsure). Keep the heels together but raise the top knee by activating the glute. Apply your body weight on top of the ball. as they maintain the patient in a supine alignment during transfer to a stretcher, vacuum mattress or long spine board). Variation for clamshell exercise, performed on your back with band resistance instead of full gravity, if the usual exercise it too much for current tissue tolerance Show. Clamshell with loop band is perfectly performed 10 to 15 times. butterfly & push knees to floor. SUPINE BRIDGE on 2 legs– lying supine with knees bent ~90 degrees. . Phase 4: Return to Functional Lifting and Progression of Agility/Pre Running Drills if Necessary This phase is meant to update your daily and strength sequences to progress into more difficult appl…Detailed description of Supine Toe Taps Flow Hands Behind Head (Supta Pada Anguli Vinyasa Hasta Sirsa) with benefits, yoga sequencing ideas with pictures, contraindications, modifications, variations, and breathing techniques. Serratus Punches 3. Knees bent and feet flat down. Setup. Do each move in order for 45 seconds, resting 15 seconds between moves. The authors looked at EMG activity of the Gluteus Maximus, Gluteus Medius, and TFL during sidelying clam shell exercises with the hip in 0, 30, and 60 degrees of flexion. Josten, MD*, Aaron M. To perform the clamshell exercise, you do the following: Grab a yoga mat and find a flat place to lie down. After performing repetitions this way, try. Step 1: Lie flat on your back, with your knees bent and your feet flat and hip-width apart. Begin by lying on your back with your legs straight and a strap secured on one foot, holding the end in your hands. 4 Stretch x 45 sec eacho Gluteus maximus progression in prone, supine (glute squeezes) o At 2 weeks: initiate ER/extension/Adduction isos at 50% max effort (supine or HL) o MUST be pain free at surgical site • 5-6 weeks o Initiate supine marching progression if patient has no history of hip flexor tendinitis o MUST be pain free at surgical site TherapeuticThe patient is positioned in a supine clamshell position. Games & Quizzes; Games & Quizzes. Cheng, MDy *Department of Anesthesiology and Pain Medicine, University of Washington Medical Center, Seattle, WA yDepartment of Surgery, University of. This exercise can be progressed by adding a theraband around your lower thighs. This is a tutorial video on the proper performance of a Supinated Clamshell with resistance bands. “Walking with a tight piriformis puts extra strain on the inside and outside of your knee joint, making the. Quickly separate your knees apart against the resistance of the. . Together with the active use of the engaged muscles, the knee joints are also strengthened. 347 minutes) were significantly shorter in the sternotomy group (P<0. Three ports are usually placed on each side in the second, fourth and sixth intercostal spaces. Maintain a neutral spine, engaging your abdominals if you need to. Repeat 1-3 times per day. The supine bent knee fall out exercise helps to isolate and target the transverse abdominis in particular — the deepest of all the abdominal muscles, which stabilizes the spine and pelvis — and is a good first step for improving overall core stability and strength. Serve smaller soft-shell clams either deep-fried or steamed and accompanied by the steaming liquid (to swish the clams to remove excess grit) and butter. Type Strength. an investigator stabilized the opposite iliac crest with the participants assuming a supine position on the treatment table. The hemi-clamshell approach was performed as follows. Sit your butt down on the floor with your legs stretched straight out in front of you. 1) Wall Sit Clamshell VIDEOThe ‘‘clam shell’’ (bilateral anterior) thoracotomy described provides excellent exposure of the heart and lower medias-tinum. For this exercise, you'll be needing TheraBand. One should note the articular cartilage on the superior (a) and. On your inhale, slowly lower your shin and foot. Jessica Jennings demonstrates an exercise that is easy to. EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. com Mon-Sat 10:00 AM – 06:00 PMSupine Clam Shell Pose Tune Up Ball Hip Flow Sanskrit. Directions: Lie on your side with your hips and knees bent. Clamshell. Transfer a 10-pound weight from one hand to the other while maintaining balance. Note that the stretcher is upside down: the narrow end of the stretcher is for the patient's legs and feet. . Slowly lower the knee and. Clam shells with theraband is a great Gluteus Medius and Maximus Isolation exercise. M. SUBJECTS AND METHODS. How Do Patient Arm Positioners Work? Patient arm positioners are not to be confused with traditional armboards. The first thing you’ll notice is that my range of motion is less. •Transitioned patient’s breathing from pressure support tocontrolled ventilation, which was well tolerated. Three ports are usually placed on each side in the second, fourth and sixth intercostal spaces. The cadaver was placed in the supine position with both arms abducted at 90° in case of a CI, and with only the left arm. Push your knees in laterally without moving your feet until you feel your hips activate. Standing weight shifting. This video tutorial is courtesy of Release Physical Therapy, Washington, D. Figure 4: Incision for a right hemi-clamshell (Bains MS et al. Start in your “open clamshell” position: lying on your side, hip bones pointing forwards, feet on the floor, knees bent and open so your legs are opening like a clam. supine clamshell. Roll your body over the entire length of the muscle. The reverse clamshell exercise involves the internal rotation of your hip, meaning your thigh bone twists so the top of your leg rotates toward the center of your pelvis. You also need to know various clamshell benefits to stick to the workout. Place an elastic band around your knees and then draw your knees apart. Muscle strength was measured under two conditions: 1) ABD and ER with hip flexion and 2) ABD. Methods: This was a prospective laboratory study of healthy adult volunteers to determine total cervical motion in the horizontal, coronal, and sagittal planes in both seated and supine positions. It's a Great Warm. Another benefit of the clamshell is that it can help activate the glute. feet flat, knees be. Lift top knee while ball and feet remain in contact. Case Report Posterior Mediastinal Mass Resection Requiring Venoarterial and Venovenous Extracorporeal Membrane Oxygenation Support Pingping Song, MD*,1, Nicholas J. Deep squat Thomas stretch Hamstring stretch Standing HS SLS pallof SLS IR/ER quad HAB Stand hip hike. Use the strap to pull your leg up toward your body, feeling a stretch in your . Rotating the bed laterally allows both sides to be done without repositioning. Three ports are usually placed on each side in the second, fourth and sixth intercostal spaces. Rotating the bed laterally allows both sides to be done without repositioning. supine clamshell The Clamshell Exercise: Benefits, Technique, and Variations. Your CTLSO must be worn tightly. b) Glute Medius/TFL (Left side) Instructions: Place a massage ball directly on the left Glute Medius/Tensor Fasciae Latae. Lie down on the floor. Grab your knee with one hand and your ankle in your other hand. Band anchored very low. The brace is used for stabilizing s. Objective: To compare the electromyographic activity produced by the gluteus medius (GMed), tensor fascia latae (TFL), anterior hip flexors (AHF), and gluteus maximus. Directions: While lying down with your knees bent, place your hands just inside your front pelvic bones. An exercise that concentrates on gluteus medius or glute med is known as clamshell exercise with loop band. To perform the clamshell exercise, you do the following: Grab a yoga mat and find a flat place to lie down. This position is also referred to as the "constructive rest position. Progression from active ROM to band resistanceClamshells with Progressions. To minimize any potential learning effect, all participants were taught how to perform the exercises by the same researcher (J. Keeping your stomach tight, squeeze both of your glutes at the same time and attempt to spread your knees apart as far as you can. Gently rotate knees out and in limited by pain. Drive your glutes skyward through your heel. . Unfortunately, the patient's ventilation worsened over a period of 45 minutes. FEEL: You should. Also consider getting a membership at Massage Envy. To do the supine hamstring stretch: Lie flat on your back. •Clamshell thoracotomy performed at 4. Bend your legs at a 45-degree angle. Keep hips level. 2. Slowly spread your knees apart against the band. And it's a simple position to assume: Simply lie on your back with your knees bent and your feet flat on the floor. In the video below, I demonstrate the hip clamshell exercise in neutral, or 0 degrees of hip flexion. Machine-assisted hip abduction affects all areas of your gluteus muscles, piriformis, and external obturator. The side-lying clam exercise strengthens hip abductors such as gluteus medius. However, this exercise is often performed incorrectly or ineffectively. Core Breath Constructive Rest Pose Variation 2. The Clamshell Exercise: Benefits, Technique, and Variations July 9, 2023 July 2, 2023 by beingmuscular0@gmail. Stack the hips and don’t let the top hip move backwards. You should do it 3 to 5 times in one sitting. Clam shells with theraband is a great Gluteus Medius and Maximus Isolation exercise. Seated 90-90 7. 80 views, 7 likes, 0 loves, 1 comments, 0 shares, Facebook Watch Videos from Physical Therapy Center of Excellence: Hip External Rotation Variations ♻️. Start by rotating knees away from each other while maintaining a neutral pelvis/low back. Lie on your side with your knees slightly bent and with one leg on top of the other. The most important aspect of this pose is the alignment of the hips, that generally gets ignored while trying to take the focus to the hips flexors and gluteus. Make sure the waist indentations on the inside of the brace are just above your hip bones and below your ribs. The patient is placed supine and undergoes general anesthesia. EMG research presented at the TRAC 2011 meeting by Dr. We have Sanskrit audio pronunciation along with meanings and quizzes of 5000+ yoga poses including Supine Clam Shell Pose Tune Up Ball Hip Flow Sanskrit. Lower until just off the ground, then repeat for 10 to 15 reps on each leg. o Initiate supine, double-leg bridge to neutral position o Supine clamshell/hip abduction activity (may perform on side if precautions maintained) o 7-Way hips o Add BFR as tolerated • Manual interventions: o Address soft tissue restrictions- TFL, ITB, iliopsoas § TFL, Glute, QF, Rectus § Stim, Laser, Manual Massage, Graston, etc. Below we have compiled 8 pose variations of Supine Clam Shell Pose Tune Up Ball Hip Flow at one place to give you ideas to plan your yoga classes as you interact with students of different levels. In JOSPT's recent issue, one of the studies reported on the muscle activation pattern in the hip for various angles of clam exercises. Three ports are usually placed on each side in the second, fourth and sixth intercostal spaces. The Clam Shell is an effective exercise to target the outer hip and glute muscles. PHASE 2. POSITION DESCRIPTION: The supine or dorsal recumbent position is the most common position used in surgery. With your feet staying together, raise and lower your top knee as if you are opening and closing a clam shell—hence the name. pelvis backward into the floor, then return to the starting position and repeat. Glute Activation. Trains Internal Hip Rotation. I would avoid those. Reps: 8-10 times. | physical exercise, thigh, kneePosterior support can be customized for individual patient anatomy using aluminum stay. SACROILIAC JOINT RELIEF | Lower Back Pain ReliefStart studying Spinal orthoses: Rigid TLSO. This exercise gets a lot done besides just the hip work. 2. The use of theraband is a great tool to utilise, as the loading characte. Your feet should be roughly in line with your hips and shoulders with your knees out in front of you. As you progress, you could transition to a thicker band to increase the resistance and difficulty of the exercise. Start by lying down on your side with the target hip being the top hip. The piriformis is a muscle connection between your hip and your butt and stabilizes the hip joint. Cheng, MDy *Department of Anesthesiology and Pain Medicine, University of Washington Medical Center, Seattle, WA yDepartment of Surgery, University of. Demonstration of donning the Aretech Harness while the patient is in supine. Supine Clam Shell Pose Tune Up Ball Hip Flow. The clamshell exercise specifically targets the gluteus medius, a key muscle responsible for hip stability and overall lower body strength. Clamshell. Bring them back together and repeat. In these posts, I discussed a bunch of great gluteus medius exercises. Be sure to contract the glutes hard and keep the hamstrings relaxed. Tool-free quick-pull height adjustments. slowly raise the kne. 7 The hemi-clamshell incision can be performed with the patient in the supine position. Be sure that your heels, hips, shoulders, and neck are all in alignment. Keeping your feet together, squeeze your deep ab. Abs tight, spine neutral, feet anchored, feet wide, push knees together and apartWhat is the clamshell exercise good for? The clamshell exercise not only keeps the hips moving, it strengthens both the gluteus medius AND gluteus maximus. Thomas test stretch. Lift one leg in the air, keeping the other on the box and bent at a 90-degree angle. Balance for 20 seconds per leg and repeat three times. Gently lift your. TA contraction 5 s 10 times (supine) TA with clamshell 10 times Biofeedback with internal sensor including: relaxation/down-training (if needed); pelvicDetaljerad beskrivning av Supine Clam Shell Pose Tune Up Ball Hip Flow med fördelar, yoga sekvenseringsidéer med bilder, kontraindikationer, modifieringar, variationer och andningstekniker. Keeping your knee bent, move your right leg behind you and allow it to drop down until you. This video demonstrates the Glute Bridge Clamshell exercise using Resistance Loop Bands by NeeBooFit. Slowly lower the knee and repeat. This added support helps provide an enhanced environment for healing, encouraging better patient outcomes. REVERSE CLAMSHELL. the back piece. *Lunges -50 rep *Supine Piriformis Stretch/Hip ER -90 seconds each leg *Hamstring Stretch with Multiloop Strap -90 seconds each leg *Bridging -50 rep *Supine Clamshell with band both legs at same time -50 rep *Supine Clamshell with band one leg at a time -50 rep *Monster walk with band -only did 20 seconds as I was sore *Hip Abduction with band. Supine Leg Extension; Donkey Kick; Clamshell; Banded Walk; Instructions. The band resisted clam shell exercise is great for strengthening and mobilizing the external hip rotators. Feet Up Clamshell: Start in your standard clam shell exercise position, and lift both of your feet off of the ground in the elevated clamshell. from indolence or indifference. Sitting Supine Piriformis Stretch. The reverse clamshell is a modified version of the clamshell exercise that targets the inner thighs and helps to sculpt and tighten the muscles. . Hold for 30 seconds to a minute and release. This is a hip abduction exercise that activates your glutes and/or strengthen them depending on the tension of the band. | Meaning, pronunciation, translations and examplesStVicentsHospitalelb @StVicentsMelb st-vicent’s-hospital-melbourne @stvicentsmelb St icent’s PO o 90 itzroy VIC 65 ustralia (03) 23 211 Seated Hip Abduction. With your feet staying together, raise and lower your top knee as if you are opening and closing a clam shell—hence the name. The band should be tight around both knees so you're beginning the exercise with tension already. Set up in a side lying position with your knees bent and your bottom arm under your head for support. The hips should be in line with one. We use this for more advanced rehabilitation. Importantly it can be performed on the supine patient and also provides access to both pleural cavities. The clamshell may not look like much but it is an effective movement that strengthens your glutes, hip adductors, and abductors. Tighten your abs and squeeze your glutes. 5. . The bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints, helping to keep them supple and strong. 4 Velcro the thoracic straps first. Step 2: Lay down with your knees pointed forward and bent at a 90 degree angle. Step 3: Lift your top knee upwards 8-12. donning (A). 1) Low ER to High ER with Band High VIDEO; 119) Bilateral “W” External Rotation VIDEO; 119. Lateral core work, biasing anti side bending but still focusing on midline bracing and control. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Movement Tighten your abdominals and slowly lift your hips off the oor into a bridge position, keeping your back straight. Various yoga postures help the lower back, except for the cobra poses that are done in sun salutations. Had out patient procedure, started home therapy 2 days later. keep your foot straight. Drive your glutes skyward through your heel. TipI had right THR, posterior, Feb 20, 2018. Variation: flex shoulders to 90 so hands are pointing directly to the ceiling. Josten, MD*, Aaron M. The clamshell effectively loosens and strengthens all of your thigh and hip muscles. knee. 473 minutes) and ischemic time (248 vs. Strengthens the smaller hip internal rotators. Compared with supine position exercises (crunch and bent-knee sit-up), prone position exercises (with hip extension, prone bridge on ball, prone bridge on toes) demonstrated. 1 ROUND: 1) Supine Deep Breathing x 2min 2) Pelvic Rocking x 45 sec 3) Supine Clamshell x 45 sec 4) Supine Windshield Transfers x 45 sec 5) Fig. Slowly bend your low back and tilt your .