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Begin this activity sitting on a chair or table. Rest your thigh on a tennis ball with the ball placed on or close to the tender area. Slowly extend your knee while maintaining pressure on the ball. Then slowly return to a bent knee position with little to no pressure on the ball. Apply as much pressure as you feel comfortable with. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your back on the ground. Lay in a hook-lying position with your feet flat on the ground. Raise your right leg up to meet the resistance of your hand. Simultaneously, use your Left glute muscles to press your Left foot into the ground. Press hard enough that your hip barely lifts off of the ground. Hold this position for 5 seconds and repeat this exercise for the specified amount of repetitions.

Begin this exercise by laying on your back on the ground. Lay in a hook-lying position with your feet flat on the ground. Raise your Left leg up to meet the resistance of your hand. Simultaneously, use your Right glute muscles to press your Right foot into the ground. Press hard enough that your hip barely lifts off of the ground. Hold this position for 5 seconds and repeat this exercise for the specified amount of repetitions.

Begin this activity sitting on a chair. Rest your foot on the golf ball and slowly move the bottom of your foot up and down the golf ball. Apply as much pressure as you feel comfortable with. Repeat this for the specified amount of sets and repetitions.