Exercise 2: The Clam Shell/Leg-raise
This exercise targets the side thigh muscles, or abductors. It can help to strengthen your thigh and to stabilize your pelvis. While doing these exercises, make sure that there is movement only in hips and not in low back.
Materials: Firm mattress and a pillow
Exercise:
1. Lie on your right side and bend both knees.
2. Raise your left knee, while rotating it slightly out, to maximum of 12 inches (or to the painless range of motion) in 1-2-Up count.
3. Pause for one second at the top and then slowly lower the leg to 1-2-3- Down count.
4. Complete up to 10 repetitions of this exercise for each leg, this is one set. Rest for 30 seconds, then complete the second set.
Move on to Exercise 3: Knee Extension –>
Try this progression for this exercise:
Leg-raising Exercise –
1. Lie on your right side with pillow placed between the right leg and left leg.
2. Raise your left leg, while rotating it slightly out, to maximum of 12 inches (or to the painless range of motion) in 1-2-Up count
3. Pause for one second at the top and then slowly lower the leg to 1-2-3-Down count.
4. Complete up to 10 repetitions of this exercise for each leg, this is one set. Rest for 30 seconds, then complete the second set.
