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What is Active Release Technique?

©Midwest Sport and Spine 2011

730 N. Franklin Suite 602, Chicago, IL 60654      MidwestSportAndSpine@gmail.com      Phone:312-756-7839      Fax:312-253-4453

 

Clams

The Clam is a low level exercise that can be used to strengthen pelvic stabilizers (Gluteus Medius) when a physioball is not available, or when balance is an issue. Perform 3 sets of 10.

(1)Begin laying on your side with one hip directly above the other.  Your shoulders, hips, and feet should all be in line.  Your hips should be bent to about 45 degrees and your knees about 90 degrees.

(2)Keeping your feet together, lift the top knee away from the bottom.  Your pelvis should NOT roll backward.  All motion should come from your top side hip (left hip in the picture)

(3)This is INCORRECT. This depicts the pelvis rolling backward due to recruitment of other muscles to perform the exercise.

1

2

3-incorrect