If you've finished physical therapy after a hip replacement or a stretch of hip pain, you might still notice that hip tiring out sooner on walks, or find yourself leaning a little to one side by the end of the day.
The muscles on the outer side of your hip help keep your pelvis level each time you put weight on one leg, which happens with every step. Clamshells are a simple, gentle way to keep those muscles working after formal rehab ends, and you can do them on your bed.
Try this: clamshells
- Lie on your side with the hip you want to work on top. Rest your head on a pillow or on your bottom arm.
- Bend your knees to about 45 degrees and bend your hips slightly, so your heels line up with your backside. Keep your knees and feet stacked.
- Place your top hand on your top hip. This helps you notice if your pelvis starts to roll backward.
- Keeping your feet together, slowly lift your top knee, opening your legs like a clamshell. Lift only as far as you can without your pelvis rolling back.
- Hold for 2 seconds at the top.
- Lower your knee slowly, taking about 3 seconds.
- Finish your reps, then turn over and work the other side.
Sets and reps: 2 sets of 10 per side, resting 30 to 60 seconds between sets, 3 or 4 days a week. Build up to 2 sets of 15 over a few weeks.
Work both sides: Even if only one hip gave you trouble, your other side works just as hard when you walk. Training both keeps things balanced.
Focus on control: The movement should be smooth and fairly small. If you feel it more in your lower back than in the side of your hip, lift your knee a little less.
Safety note: After a hip replacement, you may have been given movement precautions, such as positions to avoid or guidance on lying on your side. Follow your surgeon's and physical therapist's instructions, and only start this exercise once they've cleared you. Stop if you feel pain in your hip joint or groin. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice or a rehab plan.
If you've finished rehab and want to keep building strength safely at home, I'd be glad to help. I offer a free 15-minute phone consult at evergreentrainingva.com, or you can text me at (215) 760-0870. I train older adults in their homes in Vienna, Tysons, Great Falls, and nearby towns.