Seated hip internal rotator stretches. Hi, I'm Tanya Eberhardt, and this is seated hip internal rotator stretches. In order to stretch your internal rotators, you have to externally rotate your thighs. This will keep your groin area healthy, happy, and pain-free. Come to a comfortable seated position and spread your legs out wide -- as wide as you can get them. Activate your quadriceps by lifting your kneecap. Flex your ankles, spread your toes, and point them towards your face. Bring the elbows down to the floor. Lengthen and extend out of the crown of the head. Activate your abductors by moving the legs back actively. For a deeper stretch, grab the big toes with the index and middle finger, lead with the bellybutton and bring the chest towards the floor. The first thing to touch is the bellybutton. Inhale brings you all the way up. If you're on your elbows, use your hands to come up. Hold that pose -- Upavistha Konasana -- for six long and deep breaths. Inhale to lengthen, and exhale to deepen the stretch.