I do:
1. Bridges: lie on back with butt slightly raised. Bend leg(s). Push pelvis into air, HOLD 3 SECONDS, return to starting position (not all the way own; shoulders on floor).
a. This is much harder when done on one leg
b. Push from HEELS to make sure the hamstrings are working and not the quads
c. If you can see the foot of the free leg, that leg is too high. Keep the pelvis flat and the foot just out of sight!
d. Don't let the leg of the bent (floor, pushing, injured) leg roll inward while pushing up.
I do 2 sets of 15 of these and hate them because they hurt so much. I do, however, like what they do for me. I do them first solely to get them over with. If they feel too easy, they probably are.
The injured side should be the bent leg doing the pushing. Remember, push out of the heel to make sure it's the hamstrings working!
2. Clamshells: This one is really hard to describe. Lie on side with legs slightly bent, injured leg on top. Put an exercise ball or something behind your butt for stability. Leave feet together and roll leg open (like a clamshell). When in open position, allow feet to separate and bring injured leg back toward wall -- **WITHOUT** allowing top hip to roll backward also (leg moves, hip doesn't). Reverse the process to return to starting position. It takes a while to get the feel for this one. I usually feel it in my butt cheeks and kind of in the piriformis(?) if I do it right. Work up to two sets of 20.
3. Stand-sits: Sit. Place feet shoulder width apart with the injured one slightly behind the non-injured one. Lean upper body forward as far as you can (I always feel like I'm sticking my butt out), push from the heels as you stand up, still lean slightly forward and sit back down. The more forward you lean (especially during the sit-to-stand phase), the more you should feel it working. I do these at a moderate speed and since I get to use both legs, I hold a weight in my hands to make it harder.
4. Stretching: After working out, this one has helped the most: Place foot of injured leg on a raised surface in front of you (experiment with the height, varies for me depending how I'm feeling that day). Keep the back & leg straight and bend forward from the waist (point your chest at your toes) while bending "good" leg & keeping heel on the floor. In other words, get shorter & lean forward -- remember to keep the back straight or you're just rolling your back. Hold 30 seconds. This one really hits the spot and I always feel like I ripped my butt right out of the socket afterwards. Remember to keep the hip bones aligned; don't allow the injured side to roll inward or forward while you're stretching, it makes it too easy and you miss the spot.
I'd be happy to explain further if something isn't clear. After all these years, I'm thrilled to be not spasming!!!
Oh, one more thing, no one else ever mentions this, but I can kind of "crack" myself and temporarily unlock myself with a kind of modified straddle stretch....does anyone know what I'm talking about? When you kind of "pop" the tendons? You can hear it and it's kind of gross, but it feels good when it's done. Anyone else experience this? Or maybe it's just my scar tissue breaking up???
Good luck, all....post if I'm unclear in my descriptions...I just want everyone else to be happy & healthy!!