You are most welcome ...
Regarding pushing yourself ... remember that you are rehabbing, not training ... so push a little, but if something HURTS, back off. Discomfort is okay ... stretching, pulling, tight, shaking ... but not true PAIN.
I think we are using the same terminology for different exercises. What you describe, I think of as a plank. (elbows on the ground, toes on the ground, hips in the air) This is what I mean when I say "bridge" ... some might call it supine hip extension or something else (just ignore the bands around the knees). Basically start in supine with your feet flat on the floor. Lift your hips in the air, pressing your pelvis toward the ceiling. Feel your butt with your hands to be sure that your glutes are working (some can do this without using the glutes ... see articles by JB on Dave Tate's Gluteal Amnesia). You might get a hamstring cramp ... if you do, just lower your butt and straighten that leg up toward the ceiling to stretch it out. Try again, really focusing on squeezing the glutes. It should get better after a few sessions.
