![physiotools resisted clamshell physiotools resisted clamshell](https://www.mskdorset.nhs.uk/wp-content/uploads/2021/02/quad-stretch.png)
Your left thigh should be extended straight in front of you with your left calf flat against the ground. Let both of your knees fall toward the ground and to your right.Extend your arms and plant your palms behind you for balance. Start by sitting on the ground with your knees bent and your feet flat on the floor.Stretch 1: Twisted legs hip internal rotation Do 20 to 30 reps, and then repeat on the left side.Now, try to lift your right foot while keeping your hips and upper body stable.Your legs should both be bent at the knee at about 90 degrees. Let both of your knees fall down and to the left so that the outside of your left leg is on the ground and the inside of your right leg is on the ground.Start in a seated position on the ground with your feet flat on the floor.Pause, and do the movement again on the right. This time, let your left leg fall toward the ground to produce left hip internal rotation. Push yourself up and to the right side using your right leg.Pause there, and then return to your squat. As your right leg falls toward the ground, your right thigh should rotate inward in your hip socket.Using your left leg, push yourself slightly upward and to the left side.Start in a deep squat with your hands clasped in front of you.Complete 20 or 30 reps, and then switch to the left side.Return your right leg to the original position, and then repeat the action.You should feel a stretch in the outer and frontal parts of your hip.
![physiotools resisted clamshell physiotools resisted clamshell](https://i.ytimg.com/vi/82tDwwqNMf4/hqdefault.jpg)
Your right thigh and your right calf should make a right angle as you lower your thigh. Keeping your hand on your right knee, turn your right inner thigh toward the ground.
![physiotools resisted clamshell physiotools resisted clamshell](https://www.goodnewsfinland.com/wp-content/uploads/2020/12/Physiotools.jpg)
This helps to protect your knee during the hip internal rotation.