1 - Sit on the floor in a 90-90 hip position with your front knee bent at about 90 degrees and your back knee bent at about 90 degrees.
2 - Keep your chest tall, spine neutral, and hands on the floor for support if needed.
3 - Slowly lean your torso toward the front shin until you feel a controlled stretch in the front hip, then hold and breathe deeply.
4 - For the PAILs contraction, gradually press the front knee and ankle down into the floor as if trying to externally rotate the hip harder, building tension over several seconds.
5 - Relax briefly, then perform the RAILs contraction by trying to lift the front ankle and knee slightly off the floor without changing position.
6 - Maintain controlled breathing and avoid sharp pain, pinching, or twisting through the lower back.
7 - Repeat for the desired duration, then switch sides and perform the same sequence on the opposite hip.
