Considering trying some/all of these for a week, in addition to what I’m already doing, to see if it helps me move even more in the right direction:
- SUPER IMPORTANT: Rotating lunge on weak leg. Twist to left. Sarah Duvall recommends this exercise too, here. This should help your pelvic floor as well. I notice an immediate positive difference in my strength and pain level when I do these. Also, the same day I started doing these, I noticed my leg length discrepancy (while sitting on couch and leaning back with knees drawn partially up) was noticeably less. To start off, I’m doing a bunch of isometric holds first and adding in a little bit of twisting where I can. This is quite the challenge. Considering taking this movement to the pool to see if I get greater range of motion)
- Standing leg extension for hamstrings and glutes. Progress to band when you can. Use with EMS Unit.
- Practice putting as much weight as you can on weak leg while in internal rotation. I seem to stand better on one leg when in internal rotation, as opposed to external.
- Glute bridge
- Laying on stomach leg extension with EMS Unit
- Fire hydrant tissue work
- Walking in park or on treadmill (have done this just a couple times in the last week, so let’s do more)
- Reverse clam
- Normal clam (when you can do it without popping and clicking and excessive TFL activation)