To Perform the Side Lying Hip Internal Rotation Stretch:

1. Lie on your side with your hips and knee bent to 90 degrees (Figure 1).
   
   
2. Keeping your thighs together, lift the foot of you upper leg towards the ceiling by rotating your upper leg (Figure 2).
   
   
3. To increase this stretch use your arm to gently pull your foot further towards the ceiling. To do this it is usually easiest to allow your elbow to rest on your hip, then pull on your foot by flexing your elbow (Fugure 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