Quadriceps stretch. Standing arm's length from a wall, place the hand opposite the painful hip against the wall for support. With your other hand, take hold of the ankle of the painful leg and, keeping your knees together, pull your ankle up toward your buttocks. Hold for 30 to 60 seconds and release. Repeat three times.
Hamstring stretch. Lie flat on your back on the floor in a doorway so that your upper body is on one side of the doorway and your lower body is on the other and the painful hip is against the door frame. Raise the painful leg and rest it against the wall next to the door frame. Hold for 30 to 60 seconds and then lower. Repeat three times.
Piriformis stretch. Lying on your back with both knees bent, place the foot of your uninjured leg flat on the floor and rest the ankle of your painful leg over the knee of your uninjured leg. Take hold of the thigh of the uninjured leg and pull the knee toward your chest. Hold for 30 to 60 seconds and release. Repeat three times.
Iliotibial band stretch. Standing with your legs together, cross your uninjured leg in front of the painful leg, then bend down and touch your toes. Hold for 30 seconds, then return to starting position. Repeat three times.
Stretching is your best bet - Yoga is a great option as there are many different levels of classes. Stretch classes are my favorite and strengthening classes.
I am hyper mobile and had a popping hip as well as groin pain and yoga keeps it all under control. My chiropractor helps too.
PLUS - you not only tone - you build muscle.
For cardio - I took up trail riding.