Clam Shell Exercise
Clamshell exercises are excellent for working on balancing the muscles between your pelvic floor and your inner and outer thighs. Creating balance among these muscles, including the piriformis, helps to avoid back pain and increase “inner unit” strength.
1.Lie on your side against a wall with your spine aligned with the wall.
2. Stack your legs one on top of the other, and move your knees forward about 45 degrees.
3. Exhale as you lift the top knee up, keeping your feet stacked. Your legs should look like an open clamshell.
4. Inhale as you close your legs. Repeat this movement 10 to 15 times, keeping your pelvis steady throughout the movement.
5. Switch sides.
This exercise can also be performed in the same position but reverse the exercise by placing a pillow between the knees and squeezing the pillow. Repeat 10 to 15 times on each side. To increase intensity separate the feet in figure 1b.