The “Clam-Shell” Hip Exercise

蛤壳式臀部练习——赛乐抗阻

来源于Thera-Band Academy Blog   May 9，2012

  Thera-Band®-resisted exercises are becoming more popular not only for hip rehabilitation, but also for knee rehabilitation and for sports-performance training. Recently, Dr. Dawn Gulick published a clinical application article on a popular hip external rotation exercise, the “Clam-Shell,” in Orthopedic Practice.

赛乐抗阻训练越来越流行不仅仅是在臀部康复训练中，而且在膝部的康复训练和运动比赛训练中。最近，Dawn Gulick 医生发表了一篇关于颇受欢迎的臀部外旋练习在骨科实践的临床应用型文章——蛤壳式。

her article, Dr. Gulick stated that the Clam-Shell exercises can “reduce knee valgus, improve patellar tracking, and decrease the risk of knee injury in patients with patello-femoral pain syndrome.” Her 4 variations of the Clam-Shell are performed in supine, sidelying, bridge, and side-plank using either Yellow Thera-Band resistance bands or Band Loops.

在她的文章中，Gulick 医生阐述到蛤壳式练习可以减少膝关节外翻，提高髌骨的灵活性，降低髌骨股骨疼痛综合征患者的膝关节损伤的风险。她的四个不同体位的蛤壳式运动分别是在仰卧位、侧卧、桥式，使用黄色的弹性抗阻带或管。

  EMG research presented at the TRAC 2011 meeting by Dr. Bart Bishop showed that the Thera-Band-resisted sidelying Clam-Shell exercise moderately activated the gluteus medius (36% MVIC) and maximus (39% MVIC).

 

  在2011年的TRAC会议上Bart Bishop医生所呈现的肌电图调查显示蛤壳式单边弹性抗阻训练适度的活化臀中肌，最小达到36%，最大到39%。

Referencing 2 studies on hip exercise (Ekstrom et al. 2007, Delp et al. 1999), Dr. Gulick suggested performing the Clam-Shell exercise in hip extension to maximize muscle recruitment. In addition, focusing on the eccentric component of the exercise is thought to be important for patients with patello-femoral pain syndrome (Baldon et al. 2009).

参照两组相关的臀部练习研究(Ekstrom et al. 2007, Delp et al. 1999),Gulick医生认为在臀部伸展位的蛤壳式练习可以最大化肌肉募集。此外，关注运动的偏心分量被认为对髌骨股骨疼痛征的病人是非常重要的（Baldon et al. 2009）

  It’s important to note that this paper was only a clinical application and not a scientific study. Dr. Gulick presented some evidence to support the Clam-Shell progression, but more research is needed to validate the clinical progression with EMG analysis. Nonetheless, clinicians should feel comfortable prescribing the Clam-Shell exercise based on the best available evidence.

值得注意的一点是这篇论文仅仅是一项临床应用而不是科学研究。Gulick 医生呈现了一些支持蛤壳式运动发展的证据，但是需要更多的肌电图分析研究去证实临床应用。尽管如此，基于有效的证据，临床医生在采用蛤壳式练习处方时会感到很安全。

REFERENCE: Gulick DT. Clam shells: A unique progression for hip external rotation muscle strengthening. Orthopedic Practice. 2012. 24(1):28-29.

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