Stabilize And Mobilize Your Hip (warning hip cramping likely ;))
Sorry in advance – you will very likely get a hip cramp and that is okay – it just means that you are trying to use a synergistic muscle rather than the prime mover. So what you are feeling could very well be your TFL getting tied into a knot.
If (when) that cramp sets in, you have two options:
Option #1 – grab your hip and roll around on the floor yelling “Aaaaahhhhhhhhhh” (my preferred method)
Option #2 – just back off the mobilization and wait for it to subside with dignity (I personally thing dignity is overrated).
Okay – here is how to do it…
Start with 3 rotations each way in each plane of movement. Remember to go slowly; imagine that your leg is in a bucket of thick honey and you are working against that resistance.
PS – make sure you go slowly – that is key!