Single Leg Deadlift with mobility band to break your pattern and improve balance.

You may believe you have terrible balance and either hate or avoid single leg exercises.

By now, your 'cheat patterns' are very set and have expanded away from your pelvis/hips to go down the legs (as well as up your spine). 

The correction the mobility band provides cannot be executed properly without the use of the band.  You will notice your resistance will need to be reduced, that you may need one or both arms to help maintain form, that muscles you do not typically engage will engage, and that you are more sore (despite reduced resistance) in areas you are not usually sore.  The main difference when using for single leg is that you lean away versus allow it to pull your hip joint.

https://www.youtube.com/watch?v=oMzbV2jO9jg

Adjusting how you work out helps prevent the things we have corrected together from eventually returning.  If you always lapse into your rotational patterns, add weight, and add repetitions, you not only bring back your old shifts and rotations of the body, but also strengthen into that pattern.  This is a way to break that pattern while challenging the muscles and joints where they haven't been able to activate over the years and then build strength into a more symmetrical pattern of motion.

Best physical therapy practice isn't just about the hands-on to restore mechanics in the body, it's making you aware of your body and it's patterns to promote improved movement patterns and avoid return of what you've been told are chronic issues of the body.