Unstable, weak muscles around the pelvis mean that your body can’t provide a stable base when moving. This instability can lead to strain injuries and pain in the knees, pelvis, and lower back. I find that people with strong musculature around their hips, pelvis, and torso tend to “hold” their adjustments for longer.
One of the important stabilizing muscles in the pelvis is the Gluteus Medius. It runs from the pelvis to the thigh bone and is used for abduction of the leg, which is important to keep the pelvis level while standing or weight-bearing on one leg.
To strengthen your Gluteus Medius with the “Clam” exercise:
1. Start Position:
– Lie on your side with your hips bent to about 60 degrees, knees bent, and feet positioned together.
– Position the top knee slightly in front of your bottom knee so the pelvis is facing slightly down toward the ground.
– Place your hand on your upper hip to lock this position in.
2. Movement:
– Separate your knees as far as you comfortably can with a smooth, well-controlled movement.
– Ensure you do not roll your body back and keep your feet together throughout the movement.
– Hold the top position for 1-2 seconds, then move the knee back down to the starting position.
3. Progression:
– If you want to add resistance, you can put an appropriately stiff elastic exercise band around your thighs to make the exercise harder.