Sitting Internal Rotator Stretch

To stretch the muscles that rotate your hip in the opposite direction, place your right ankle on your left thigh, just above the knee. Let your right knee come toward the ground, and apply a gentle pressure toward the ground. Repeat with the opposite leg. If you have problems doing this exercise on the ground, it can be done while sitting in a chair, as illustrated in figure 5.11.

Figure 5.11 Internal Rotator