To Perform the Seated Hip External Rotation Exercise:

1. Begin in a sitting position, with the thigh fully supported and the lower leg hanging down freely.  The opposite leg should be extended to keep it out of the way (figure 1).
   
   
2. From this position rotate your thigh so your foot and lower leg turns in towards your opposite leg.  As you do this you should feel the muscles on the back of your hip contract (Figure 2).
   
   
3. To ensure proper from it is important not to lift the thigh up as you do this,  Instead, let the thigh rest on the table and concentrate on rotating the thigh instead of lifting it.
   
   
4. To Increase the stretch use a belt or strap to gently pull the leg further into rotation (figure 3).
   
   
5. Hold this stretch for 2 seconds, then return to the starting position. Repeat 10 times.
   

Figure 1

Figure 3