Kneel on your affected leg with a resistance band wrapped just below your buttock.
Attach the ends of the band to a secure object in front of you at a similar height to your hip.
Bring your other leg forwards so that the foot is flat on the floor.
Ensure you do not lean your body forwards, and keep your gaze directly ahead.
Move back until you feel a stretch in your hip.
Holding this position, rhythmically bounce your hips forwards and backwards in small movements.