To do an Internal Hip Rotation, lie on your side on a table with a pillow between your thighs. Place your lower arm in front of your body and use a pillow under your head for comfort, if needed.
Bring your top leg forward and lower your foot so that it is below the tabletop. Your bottom leg can be slightly bent for balance.
Rotate your hip and lift your foot as high as possible. Stay centered on your side and do not lean your body forward or backward.
Slowly lower your leg back to below the tabletop, counting to five.
Repeat on both sides eight times.