Lateral hip self mobilisation (Hip flexion ROM, mobilization with movement, with band, to side, half kneeling)

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 door handle.
Bring your affected leg forwards so that your foot is flat on the floor.
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.