I'm 21 and play alot of field sports here in ireland involing alot of running, twisting and turning. After having groin pain for close to a year i finally found out it was osteitis pubis so i cant play sport for 4/5 months. In this time i need to make big changes in my posture as it has been a big factor in my injury and the injury has made it worse again.
I'm very lordotic (leading to discomfort when standing for long periods) and very anteriorly tilted with very tight quads and extremely tight and weak hip flexors and weak glutes, leading to pain and reduction in speed when i run and just limiting my general movement on the field. The osteitis has lead to a big reduction in internal rotation and abduction in both legs also.
This is all really frustrating as i'm 21 and feel crocked already! What would be the best and most effective way to blast my anterior tilt and lordosis - i.e. if you had to pick 5/6 lifts/exercises to make up a workout what would they be as im hoping to feel as healthy as possible for a return to sport in 4 months...I just don't want to be wasting time doing one type of exercise when another might be much more effective. I have all these months to train to i want to do whatever it takes.
Thanks in advance,