Hi everyone, thanks for the advice so far. Knott and Moon, my PT did give me a re-alignment protocol that involves using a broomstick and putting one knee 'pit' on the stick, with the other side of the broomstick right above my knee, then trying to "break the stick". I guess it works? it never seems to fix my knee pain.

I actually stumbled upon your SI joint thread awhile back. The flapping doesn't do anything. The Cobra feels kind of good, especially if i move my hips a little bit while up in cobra. Somewhere, and I don't see it on this thread but it was in response to another SI problem, someone's PT gave an exercise where you lifted your knees to your chest and twisted your pelvis. when I do this to the left side, all is fine but when I twist to the right, it is always way tighter, and sometimes i get a massive pop that releases my leg down several mms or even inches. it's quite frightening. It's one of those pops that doesn't hurt, but doesn't feel like I should keep doing it.

But I feel like I need to clarify, my back and SI do not hurt. I just get pain on one side of my seat when riding (and of course my right knee is never 100%, but feels pretty great in this current setup i've got on my bike. i still can't run though). I know it is some kind of asymmetry problem because there are alot of things in my right hip that are really tight. If I do the classic quad stretch, I don't stretch my quad, I stretch something in my back that is close to where I think my SI joint is. I once strained my right groin, and I've got a lot of scar tissue there I think, and when I do a straddle stretch to the right, especially when i grab my right foot and rotate it internally, it's a pretty intense groin stretch (the left side is fine). Pidgin is intense on the right side too. I think I get fore/aft pelvic tilt instead of up down. I have baffled many bike fitters and PTs with the way that I get messed up, and I feel that my current PT is really good, but still calls me a puzzle. Do you even encounter puzzles, or is he lacking knowledge somewhere?