What I do is with the bad hip cross my leg over my knee and then do a lil squat. Kind of like this

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Silicon cups are a great tool – obviously won’t do much in a pinch. But it’s something I keep in my “tool kit.” It hasn’t worked for every situation/part, but it certainly helps. Also I’ll try using either a golf ball or tennis ball. I find with other parts at least, I can then use my weight and shift my body on it through movements, that things will go where they should.

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