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If you want to really restore your pelvic floor function and reduce prolapse symptoms stop doing clam shells as your main glute exercise and swap them for these more functional ones: ✔️Hip hikes ✔️Airplane ✔️Reverse clams Here’s why: Clam shells focus on external rotation and tend to contract more of the back pelvic floor essentially “closing off the back passage.” For many moms, this area is already tight and overactive. Adding more tension can actually stall healing. Not only that, but it open