This is a motion at the counter or dresser that can be done lightly but often
Ideally you would do this 10-15x every hour
It is might to be a gentle way to move the hip in a direction that is opposite of sitting
The goal is to do it lightly and short of any pain initially, you can progress further into the motion as long as that does not come with any negative reprocussions
Try this movement only for 1-2 days to establish that you are able to do it without increasing pain
We talked about keeping the right knee up to your chest to protect your back
This is also somewhat low risk as there is no weight on the hip but it is a stronger stretch on an area that is already painful and sensitive so you have to make sure not to stretch too hard too fast
Start with a prop or pillow under the foot if needed
up and down 10-15x
I also like doing this one throughout the day maybe not quite as much 3-5x/day
This can be aded on day 3 in addition to the first movement
Goal is to feel pulling but no increasing of pain
The last option is something to work on some of the sensitivity of the muslce by hitting some pressure points
Many patient get alot of relief from this one, but if you push too hard on a sensitive area it will make it worse. If an area is really sensitive start by working around it. Hit 3-4 spots and hold pressure for 30-60sec on each. This can be done lying down or sitting
