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  • 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

  • That video is the one I do sitting on a chair, I find it easier to use my upper body to push down than my arm(s) to pull against me.

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