Establish 2-4 movements you do everyday that feel like they move the areas that are tight/painful without putting too much pressure on them
If you are doing a movement that engages one side at a time, and one side hurts, then only do the movement that feels fine. Every couple days try the painful side and see if it is getting better
The goal with these movements is to decrease pain/maintain mobility of areas that are stiff
I am going to give you a variety of options, but it is up to you to choose the the movements that feel most helpful
You options are below under daily LIst
Daily List
Movement #1: Quadruped self traction
8-15 reps slowly
2-4x/day
Does the pain in the groin or back improve following doing the movement above
Alternate Position if you have a thicker band
Movement #2: Self Myofascial Release hip flexor/quad
Try the movement below to reduce quad/hip flexor pain
Recheck rocking above to see if the movements in the video help
Movement #3: Quadruped hip ext slide
basics of engaging your hip while maintaining abdominal control
5-10 slowly each leg
2-4x/day
Movement #4: Step Lunge
Progressing into greater amount of hip extension while maintaining a neutral lumbopelvic position
8-15 reps each leg slow
2-4x/day
Alternate option is similar to above but the rear foot slides instead as seen below
Movement #5: quad stretch off the edge of the couch
One iliac crest being rotated is usually a result of a tight quad/hip flexor atleast partially
Try the movement below 8-15 reps
Movement #6: Glute Activation Option at Wall/Counter
5-10 reps
Start with the less painful side and progress as able to both sides
Strength Circuit
This can be done everyother day
Each time you try this start with one movement from the sequence to assess your body’s response to it
If there is no significant negative side effects, keep it and add the next movement during the next strength sequence attempt
Do the daily movements above first as a warm up
Movement #1:PlankPosition
single arm holds progression, 5 sec each 5-15 reps
Movement #2
Squat Progression sink/post
8-20 reps or 30-90sec pulses short range
Movement #3: Weighted Pullover progression
8-20 reps progressing through positions as able
Movement #4: Slider progression
Start with the 6’oclock position an incorporate other ranges as long as not painful