Bodyweight training is the most convenient type of resistance – all you need is your own body, and you’ll never be without equipment or a facility. You can gain tremendous functional fitness in terms of strength, power, balance, endurance and flexibility
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The obturator internus may help to change the shape of the pelvis, pulling the sitting bones away from sacrum and adding tension to the sacrotuberous ligament. This then gives fibers of the gluteus maximus a firm foundation from which to act.
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Many of these are yoga positions. Work to achieve them slowly. ~ Muscle assisted shoulder stretches: tricep stretch, one arm over the head, both arms over the head, cow face yoga position, grab an elbow be.