Hip mobilization: internal and external rotation in side lying

Active mobility exercise for the the hip joint for internal and external rotation in flexion, done from side-lying

start lying on one side, hips and knees slightly bent
place a short roller (if you have one) between your knees as pictured
push the top leg forward in relation to the other thigh, ie: slide the top side’s knee forward ahead of the other knee
once you’ve reached the end of your comfortable range, reverse the motion by rotating your pelvis back, drawing the top knee back behind the other knee/il>
NOTE: the roller facilitates the movement and the floor provides a return force helping move the head of the femur through it’s rotation
repeat as needed