on the hip

Returning to the blog after much time away.
Today's blog visits the issue of treating my hip pain. I was having SI problems before it was cool. What I did today for my hip pain:

1.  4 sets of press-ups and 4 sets of standing back extensions as instructed by Providence Phys. Therapist
2. went through some exercises, stretches, and foam rolling as suggested by irehab:
1. active hamstring stretch
2. hip rotator stretch
3. upper trunk rotation (rotating trunk to right was intense)
4. prone low back stretch (child's pose)
5. prone on elbows
6. pressups
7. cat camel
8. kneeling psoas stretch (when left knee was done glute recruitment was almost nonexistent)
9. TA activation (lying on back and sucking in belly button, I tried to squeeze a ball between my knees to little avail)
10. Prone plank (worked up  a sweat yay!!)
11. tried supine hip extension, but this was painful so I cut them short
12. foam rolled
1. quads,
2. hips
3. glutes
4. midback
3. I iced then went to Dr. A for a treatment (he said I adjusted easily, there was a little pain in adjusting the left SI)
4. Iced again
5. I have taken 2 doses of 800 mg of ibuprofen and plan on taking one more at dinner
6. I have made a massage appointment for wednesday at 230 at full spectrum 

Previously I have gotten 2 rounds of accupuncture last week,
I saw Dr. A 4 times, took a couple of weeks off and then saw him once before today ( on thursday last week)
I have had 1 massage
I went to providence rehab and was advised to do the press ups and standing back extension stretches
This only includes treatment for the the re-occurrence of this injury
The previous injury response was addressed in this google doc