Hip External Rotation Exercise Sequence (useful for for SI joint pain or outer hip pain) 

Sequence goes like this 👇
1.With the assistance of your hand & optional weight you stretch passively for 2 minutes up to 6 minutes if you find this uncomfortable. Stay within bearable ranges.
2. Then we are doing pulling up and pulling down isometric contractions for 10 seconds x3
3. Then I do 6-8 reps of weighted or simply hand resisted reps followed by some dynamic stretches to finish off.
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