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  • The best one is supposed to be the single leg on a table one but I never had coffee tables in the shower (I know, how did I cope) and I'm a sucker for efficiency so I'd just touch my toes with a slight bend at the knees (dropped the soap, again?). At home I'd do a single leg sitting one because you can work each leg separately so you can adjust as needed. It helped my lower back pain a lot in the early days. I'm sure there's some physios doing examples on youtube.

  • I couldn't figure out the single leg sitting one (janu sirsasana), but single leg on chair works a treat, as does bending over, and d-f-d (to an extent). Also find a seated version of a simple "pigeon pose" very good for the glutes/whatever those muscles that connect to the outside backside of the hip are called.

  • I also used to do a hip flexor stretch and a glute stretch. The hip flexor like the one above without that stupid leg against a wall part and the glute one was lying on my back, ankle over left knee, hands behind left knee, elbow into right knee and pull back with hands while pushing outwards with elbow.

    Maybe this
    https://www.youtube.com/watch?v=gE6mJ0VjK7Y

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