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Exercise handout — move better, feel better.
Isometric Shotgun (Abduction/Adduction)
Alternating adduction and abduction isometrics often taught by clinicians for SI pain relief. Can help 'reset' SI joint position.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- pillow or cushion
No equipment? Try: pillow, small ball
Dosage
1
Sets
5
Reps / Time
30 sec
Rest
5 rounds of alternating 5 sec holds
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Have pillow ready between knees
- Hands ready on outer knees
Step 1 of 5
Press knees outward against hands for 5 seconds
Step 2 of 5
Relax briefly
Step 3 of 5
Place pillow between knees and squeeze for 5 seconds
Step 4 of 5
Relax briefly
Step 5 of 5
Continue alternating
Breathing
- Breathe normally throughout
- Don't hold breath during holds
Form Cues
- Moderate effort - not maximum
- Keep breathing throughout
- Alternate smoothly
- Feel both inner and outer thighs work
Common Mistakes to Avoid
- Using maximum effort
- Holding breath
- Skipping rest between contractions
- Tilting pelvis during contractions
Safety Information
Stop if groin pain or SI pain increases.
Progressions
Longer holds, more rounds
Regressions
Shorter holds, lighter effort
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.