Is it tight adductors? Weak abductors? Inactive gluts? Or are we missing the forest for the trees?
Regarding practical advice.
No. I can’t suggest exercises. As I said, as far as I can see there is no simple fix. My primary goal was to introduce an alternative narrative to explain this problem, as I felt it’s an important idea that’s largely missing from the conversation.
The best I can offer is the suggestion that you find a REALLY intelligent movement practitioner. It could be a yoga teacher, a pilates teacher, martial arts instructor etc.
You will know you are in the right place if they provide you with a great deal of precise cueing and opportunities to learn more about how you are directing forces into the ground.
They’ll explain how to load weight onto your feet, your hands, your sit bones and so on. They’ll talk about things like “charging up” your legs or arms and how you direct forces through the inner line of your legs and arms. They won’t get preoccupied with specific muscles. They’ll look for larger patterns in the body and in movement. You’ll need the opportunity to work with your bare hands and feet and many other bony prominences directly on the ground.
Your job will be to be a dedicated and engaged practitioner. Ultimately, it’s not about them learning your body, it’s about you unravelling the mysterious inner landscape of your body. Without consistent practice, nothing will change. I’ve been working on this daily for two years and I understand this is a job I’ll be doing the rest of my life.
If you are within reach of Calgary, I recommend the classes at the Yoga Therapy and Body Works Studio. They practice a unique form of yoga that is very powerful for helping with alignment and the owner, Danielle Pechie is one of the smartest “movers” I have ever met.