▶ Piriformis Syndrome program: coachsofiafitness.com/piriformiscontrol
Are you trying to use the clamshell exercise to get relief from piriformis syndrome? Watch this video for these form mistakes that often aggravate piriformis pain and cause more spasms and pain.

00:00 Why clamshell exercise hurts
01:29 Clamshell form mistakes to avoid
03:21 How to do the clamshell exercise
04:46 Clamshell with the band
06:02 Clamshell alternative exercise


▶Clamshell Mistakes that Trigger Glute Pain:
1. Using a strong resistance band right off the bat, puts load on the muscle before you improve your form. Remove any resistance to ensure you're doing the exercise with good form before you add any resistance.
2. Rocking back and forward.
3. Opening the legs too wide is unnecessary to get the most out of this exercise.

The goal is to work the glute med with as little activation of the piriformis as possible. This can be hard because the clamshell is a hip external rotator.

We cannot completely disengage the piriformis muscle but the goal is to isolate the glute medius as much as possible and find that sweet spot to avoid flareups.

Piriformis, core, glutes strengthening exercise playlist:    • Glutes, Core and Piriformis Strengthe...  

Piriformis, sciatica stretches and mobility exercises playlist:    • Piriformis and Glute Stretches and Mo...  

Healing piriformis and lower back pain playlist:    • Find The Cause of Your Back Pain, Pir...  

PROGRAMS:
▶Piriformis Control: https://www.coachsofiafitness.com/pir...
▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/pir...
▶Back Pain Control: https://www.coachsofiafitness.com/joi...
▶Trapezius Control: https://www.coachsofiafitness.com/tra...


✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.


✮FITNESS AND HEALTH DISCLAIMER
While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.

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