For me, I’ve had to focus on opening up the tight hip, specifically the ilio-psoas.  It helps to have a super friend dig in there while you can relax that area.  I still can not get a good stretch in there by myself due to the hips always being in a bad position… the musculature refuses to relax. 

The other big key is to stop sitting so much.  If you are like me, you can’t even get into a proper standing position, but don’t let that stop you from getting on your feet and moving around all day if possible.  After 4 months of playing whack a mole, the chiro has pushed the reset button and allowed what was once stuck, to become mobile where I couldn’t do it myself.