OK, so I found the link.

http://www.elitesportperformance.com...bilitation.pdf

I would read the whole thing through and try any of the exercises that sound familiar to what Knott told you previously. At a glance I'd say that you wnat to try #5 on pg 3, #8 on pg 4, everything on pg 5 and the ab exercises on pages 8 to 9.

I also like this link:

http://www.jaxmed.com/massage/pirformis_stretches.htm

It has many of the same stretches, but I like this piriformis stretch better and it gives a good example of a psoas stretch. If you try the psoas or quad stretches, be very careful to keep your lower abdomen engaged to prevent your low back from arching during the stretch.

Hope that helps.