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Clamshell

Patellofemoral Pain Syndrome

Thigh & Knee

Strengthening

Strengthens the gluteus medius muscles on the sides of your hips to improve hip and knee stability, which can reduce stress on the patella.

Exercise mat

Strengthens the gluteus medius muscles on the sides of your hips to improve hip and knee stability, which can reduce stress on the patella.

Lie on your side with legs stacked and knees bent about 45 degrees. Keep your feet together and slowly open your top knee as if performing a clamshell, rotating from your hip. Hold for about 5 seconds, then slowly lower to the starting position. Repeat on each side.

15 repetitions per side - 2 sets

5-second hold per repetition

Basic

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