07/08/2014 at 11:46 am #74927
It sounds like to me that banded distraction mobs may be good for you as the joint may be tight up in the socket, and getting the tissues to relax and let the joint move would be a good thing.
try the banded distraction mobs shown here.
if you have Becoming a Supple Leopard, try these:
hip capsule external rotation and internal rotation with banded distraction
single leg flexion on box and on ground with banded distraction
also do you know the ballerina stretch on a high surface? do that, but loop a band around the upper leg and step on the other end of the band with the down leg to give distraction tension downward, as you execute the ballerina stretch.