I'm Tanya Eberhardt, and this is strengthening internal rotators and stretching external rotators. Strengthening the internal rotators and stretching the external rotators is important for full range of motion of your hip to strengthen the internal rotators you'll want to actually internally rotate the upper thigh bone, the femur bone which means to turn the leg in towards the mid line of the body. This will also stretch out your external rotators. Come to a seated position and roll down onto your back, bring your feet slightly wider than hip width. You're going to internally rotate the upper thigh bone, the femur bone by drawing the femur bone in and down towards the mid line of the body. The ankle and the knee joint are at a 90 degree angle. Flexing the ankle joint to stay out of the ligaments of the ankle and out of the ligaments of the knee. Inhale to expand the ribcage, exhale, draw the knee down towards the floor, engaging the internal rotators and stretching the external rotators. Inhale to expand, exhale, engage and stretch. Inhale, unwind and slowly bring yourself up. Continue three sets of six breaths.