Hello forum
I am trying to wok on sitting on the floor comfortably. However, every time I work on my hip rotation externally my left hip seems to get irritated, feeling like some milder inflammation. I startet with solace pose, have tried the swan, eye of the needle and also plain sitting cross legged and leaning forward. It seems that my hip is not happy with any kind of external rotation. I have had a go at this for 3 periodes, where rest and not working this area at all has cured the problem within a month or so. Once again when I start working on the area, after a few weeks the issue is back. And of course it is not so easy to sit on the floor without being able to externally rotate the hips, to get my legs out in a cross legged seated position.
The problem spot is on the outside of the hip bone, some googling for a non medical person like me, it seems to be where in the neighborhood of where the Tensor fasciae latae is connected to the hip bone.
Is this a muscle that is easily being "overstretched" by the poses I mentioned above, or are there any other typical spots here that easily gets irritated when working on external rotation? Anyone who had this problem and found some good poses to increase mobility without irritating this area? I have tried butterfly, which seems to be OK if done carefully 2 - 3 times a week, but will this be sufficient to increase mobility in this area in a way that I later can go for more "serious" hip opening poses. What do you guys think?
PS: My hips are not super tight, probably average. (However that can be measured...)
I am very grateful for any good suggestions!