90/90 Hip Internal Rotation stretch Front Leg PAILs & RAILs

The aim is to develop active hip internal rotation strength and control while maintaining the 90/90 position.

I've added a video, but sadly its silent :)

1. Set up

• Sit on the floor in a 90/90 position.
• Front leg: hip and knee bent to approximately 90°, with the knee and shin resting on the floor.
• Rear leg: hip and knee also bent to approximately 90°, with the shin positioned behind you.

Settle into your comfortable 90/90 position for around 60 seconds, if comfortable.  Keep the front knee and shin grounded.

• Build the effort gradually over 5 seconds, starting light and increasing only to a tolerable intensity.

• Hold the contraction for approximately 10 seconds.
• After 10 seconds, relax and drive your chest forwards, increasing the stretch slowly over the front leg. 
• Wait a further minute before repeating the steps above.
• Repeat 3 times and then stretch the external rotators by side bending towards the rear Knee