Hip lateral rotation self mobilisation in kneeling (Hip external rotation ROM, mobilization with movement, with band, to side, half kneeling, hands on floor)

Kneel up straight.
Tie a resistance band around your affected hip, ensuring it lies close to the joint.
Tie the other ends of the band to a secure object such as a pole or doorhandle.
Bring your affected leg forwards so that your foot is flat on the floor.
Next, lean forwards and place your hands to the side of your forward foot.
Move forwards until you feel a stretch in your hip.
Hold this position and rock forwards and backwards rhythmically.
You should feel a gentle outward pulling on your hip from the band.