Thank you for sharing!

This is great!

I have cervical 2, 3, 4 stenosis, ligament ossification at TI with acute stenosis, extreme inflammation of both knees and ankles. I do gentle yoga every day, and once a week, with my husband's help (I have other health issues, I'm 62), I do what I call "The Middlin' Workout" which means not the day-to-day milder yoga, isometrics, and a few dynamic stretches/strengtheners and balance poses (with my Hemi walker or a wall within reach, and not what I once could do, which was a weighted workout. Last week, I was able to easily, shockingly, do Side-Lying External Hip Rotation on my right side (It is always easy on my left side). Last night, I hurt bad in the pectineus, rectus femoris, glute medius areas, all at once. I had to use kinesiology tape sooner than I like. I prefer to go days without having to use tape, but it was so severe, I couldn't sleep. So, I cannot do any kind of 90/90, but today I could do a modified "Baby" Tree Pose with my left foot on the calf, and balance, same for the right--easier because my left side was taking the brunt of balancing. I can, and I do Leg Extensions with my hands on the kitchen sink edge. I do Reverse Crunches (protects my cervical spine), 50 on each side. I have a 2 by 4 foot board and a blue exercise mat for on top of that, both go on my bed with pillows, blocks, other props. I cannot walk up stairs, ANY stairs, but I can go down stairs with a bit of wobbliness. So, it seems to be soft tissue, more than just glute medius, although that seems to be the Primary area. How do I choose "one" exercise, after my right hip and glute medius calm down, to do regularly, no "number" no "set" goal, just to work toward recovery? Any suggestion (I know you can only suggest "possibilities" as you don't know my entire history, all that I can do and can't do" which reminds me: I cannot get down on the floor any more, it's been a year or so since I could do that, and I pushed it, because it was my Yoga Area, I had always been able to get down, but any longer. The Glute Max exercise you show? I can't easily to it, Yogic Forward Fold, but at 62, I've learned to never go beyond a "Half Fold" because of my age, blood pressure, disc degenerative disease, and more. I've never had an accident that effected my hip, either hip. I did have the left tibia and fibula (insert into lateral knee) fracture with 3rd degree torn ligament, but that was back when I was 31, and the knee specialist I saw told me to do my own Rehab because of my doing yoga. Sure enough, back then, it works: Everything healed, better than the knee specialist expected. But 62 isn't 31, being female makes for more hip problems, and because I can no longer walk (not even in the flat, on hardwood flooring, without increasing the knee and hip pain, I've put on weight. I am 5' 9" and weigh 170 lbs. I usually, or "used to" weigh 125 lbs or lower back as recently as 2014. No good looking backward, just providing some history. I have subscribed to your channel, and also Viseo or whatever that site is called, so I can find more from you regarding hips. Bear in mind, if you consider this, and answer me, that I exercise in a chair (gentle yoga), standing (in the yoga area doing isometrics and a few dynamic and balancing exercises, and once a week on my bed topped with the 2 by 4 foot board and the Everlast mat on top of that, using pillows or blocks as needed. Thanks for sharing about hips, which is hard to find, and I do a lot of research on hips, and nearly every other body part. I always have, but the right hip with its acute and chronic pain and immobility has me stumped.

Should the knees be locked when doing the 2nd stretch?