Standing sideways, lean on a wall with the shoulder, feet 1-2 feet away and both together.
Keep shoulders down away from ears.
Tuck elbow into side (and back slightly) then slowly let your hip drop towards the wall until you feel a restriction (this is not always felt).
Return to the start.
You don’t need to force the movement or hold the stretch but nudge it gently.
Repeat 10 times on each side twice.
Complete the same again this time with a very tiny twist of the hips. This means taking the top hip forward a little, then completing the move.
Then try the same but with the top hip back very slightly and complete as described.
Chances are, the movement that is the most difficult is the one you probably need to work on.
If something doesn't feel right then don't do it. Mobilising restricted tissue can be uncomfortable but it should not be unbearable. PLEASE use common sense!
This is NOT medical advice and is used for educational purposes only. If you are having pain or health related issues, please visit a healthcare professional in person.