Do these twice daily for the next few weeks where possible.

With the weight on your right foot, bend your right knee and rotate the front of the left side of the pelvis towards the right leg as shown. Perform 10-20 movements, getting a little faster as you go before holding the end position for 1-2 minutes.

After doing the first exercise, lie down as do 10 reps of this movement, holding the last movement intensely in the top position for 10-15 seconds, trying to create a cramp feeling in the outside of the right hip.