Kneeling on one knee, have your second leg turned out at 90 degrees, resembling the “Captain Morgan” stance, but kneeling 🙂 The arm on the side of the kneeling leg should be in front of the knee approximately 6 – 10 inches palm on the ground. With the arm of the standing leg, press the palm on the inside of the knee and then straighten both arms.
Stretch one: Pressing the palm into the standing knee, twist that shoulder down towards the kneeling knee. Press into the twist and release 10 times.
Stretch Two: Keeping the hands and legs the same, simply walk the standing foot a bit further away from your body. Then lunge into the standing leg, while pressing that knee back (externally rotating it further).