Bilateral Hip External Rotator Stretch
This stretch was in Eric Cressey's new article at T-nation yesterday:
Originally Posted by Eric Cressey
10. The stretch above is great for powerlifters, hockey and soccer players, and anyone else who tends to walk with their feet "turned out." For a lot of guys, it's an ankle mobility issue, but in many cases, it's just a function of the hip being stuck in external rotation and the entire lower leg going along for the ride.
I also use it a lot with pitchers, as external rotator contracture causes guys to open up too early on their lead leg, which can throw shoulders, elbows, and lower backs under the bus.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."