To Perform the Prone Hip Internal Rotation Stretch:

1. Lie on your stomach and bend one knee so your shin is pointing up to the ceiling (Figure 1).
   
   
2. Keeping your pelvis flat on the ground, rotate your thigh so your foot swings out away from your body towards the floor (Figure 2).
   
   
3. To increase this stretch reach your arm back and gently your foot farther towards the floor (Figure 3).
   
   
4. Hold this stretch for 2 seconds, then return to the starting position.
   
   
5. Repeat 10 times. If you are very tight or have very limited flexibility with this stretch you can also hold the last stretch last stretch for 15-30 seconds.
   
   
   
   
   
   

Figure 1

Figure 3