When you’re at home watching television, get up off the couch during commercial breaks and work on your pelvic flexibility. Simply using a pillow or something similar, drive your pelvis into the ground and then slowly lift and lower your foot.
This is working deep hip internal rotators while you’re working on pelvic control, glute activation (extension) and your overall hip. Do 5-10 reps and work on the other side during the next commercial break.
