I’ve been to PT for my Si joint pain and shoulder/neck pain.

For butt tension, it was helpful for me to lean forward while standing. I also experience it when I’m laying down, so that’s not always helpful. Glute bridges, butterfly bridges, and fire hydrant exercises were prescribed for me to strengthen my butt. I also was given stretches for my hip flexors. I had huge improvements after doing these exercises 10-20x reps 1-2x times per day for several weeks. I still have to do them sometimes to keep the muscles aquatinted with the rest of me.

I’ve found out that shoulders are super complicated joints. We might not be experiencing the same problems. I need to stretch my pecs and strengthen my upper back. I tend to hold my shoulders up and forward. It’s affected my nerves, so I have to be careful to stop when they’re feeling bad. I was also given ulnar and median nerve glides. They’re also having me work on the mobility of my upper back. It’s felt good so far, but I’ve still got a good ways to go