Clams and Dog Leg Raises – Better Isolation through Foot and Torso Awareness
Two years ago I was able to attend AMNs (Applied Movement Neurology) Movement Intelligence Certification led by Adam Rae Ursell. Through this training I was reminded how the brain and the body are connected through the nervous system, and how important total awareness and presence are when we are moving with intention.
If you’ve been in the fitness industry long enough you are well aware that are gluteal muscles are under used, in fact our neural connection to that area is so weak the term glute amnesia is often used. This stems from the fact that as humans we sit now more than ever, putting our gluteus maximus muscle is a relaxed lengthened state. Another change that has occurred as we have ‘evolved’ is that rarely do we ever move in the lateral plane of motion, meaning we do not move side to side.
Two of the most common exercises that are given to help with this lack of movement are Clams and Dog Leg Raises. I have used these in many programs before, but it was not until I attended the Movement Intelligence Course provided by AMN where I really felt anything different. The reason why was they put emphasis on foot position as well as relaxing the upper body. I now use these exercises with many of my new clients who have back, knee or hip pain (or if I’ve seen specific compensations during their movement assessments). I not only prescribe I also still use them myself.
Benefits: Activates the use of the gluteus medius and gluteus maximus with minimal activation of the TFL (tensor fascia latae) See Journal of Orthopedic and Sports Physiotherapy
Instructions:
Clams
Lay on your side, with bottom arm extended above you head lying on it.
Knees are bent at 45 degrees (feet in line with glutes). Everything above the pelvis needs to be in a relaxed state, reducing the tension in the torso, shoulders, neck, jaws and hands enables the brain to better focus on the areas that you are trying to activate.
Feet should be dorsiflexed (toes toward the knees) and everted (heels touching but tops of the feet turned out). I find cuing a slight forward lean from the top hip helps line up the knees.
On the exhale bring the knee up, making sure the keep the pelvis square to the front and the heels touching
Inhale controlled release down.
Perform 10 repetitions and on the 10th pulse up and down at the top of your range of motion.
Dog leg Raise
Lay on your side, with bottom arm extend above you and head laying on it.
Knees are at 90 degrees, feet should be in plantar flexion (toes pointed) and top foot’s small toe extending toward the ceiling.
A slight forward lean from the top hip helps line up the knees. Everything above the pelvis needs to be in a relaxed state, reducing the tension in the torso, shoulders, neck, jaws and hands enables the brain to better focus on the areas that you are trying to activate.
Exhale bring the top leg up – making sure that the move is originating from the hip and that the foot is not reaching higher than the knee,
Inhale controlled release down.
Perform 10 repetitions and on the 10th pulse up and down at the top of your range of motion.