(PTVideo.TV iPhone/iPad App @ Physical Therapy Videos from – I’m going to show you how to do a Clams Exercise, which is a good exercise to do while pregnant to help improve your pelvic stability. With the loosening of all those ligaments in there, you can get some instability, which can cause some sciatic nerve pain through that glute and leg pain that you might be getting. So, what you’re going to do, is you’re going to lay down on your side. If you do have a specific side that’s bothering you, you definitely want to exercise that side. So, that would be the side that’s facing up, but it’s a good idea to do both sides. So, in this case, I’m exercising my left hip here. You’re going to get on your side. Make sure that your hips are stacked straight on top of each other. They should be pointing up towards the ceiling. Feet are together, knees are together, and then, maintaining this position here with your hips nice and stacked, you’re just going to open and close your knees, just like a clamshell. You want to make sure that you’re not rocking your whole body back as you do it. Otherwise, you’re not engaging those muscles, those pelvic muscles like you need to. So, once again, keeping your hips stacked straight on top of each other, and just opening and closing your knees, just like this. You should feel the muscle right in here working.
If that’s too easy for you, you can get an exercise band. You’re going to tie it around your knees, and that will just provide some resistance for you. So, back in your same position: on your side, knees together, feet together, hips stacked straight up towards the ceiling. And same thing, just opening and closing your knees, keeping your feet together and your hips stacked right on top of each other. If you feel any pain, cramping, contractions during this exercise, then stop and immediately call your doctor. All you should be feeling is the muscle working right here in your glutes, that stabilizing muscle. So, these are your Clams Exercise.