Hip Rotator Stretch
This is to stretch out the back of your hips. Bring your left knee up towards your chest without raising your butt off the ground. Place your right hand on the outside part of the left knee and the web space of your left hand on the front of your left hip. Then gently pull the left knee towards your right shoulder with your right hand while the left hand gives you feedback on if your butt is raising off the ground. Try to keep the butt on the ground. Hold for 30 sec do 3 sets on each side. This is great for tight posterior - lateral hips associated with lower back, hip and sacral- iliac joint injuries or pain in the lateral knee caused by tightness in the IT-band.