Attach a powerband around a fixed object. Place it as close into the hip near the groin as you can then move away from the pole to create a distraction stretch on the hip. The band needs to be in a postero-lateral direction away from the hip for best effect. Then with your opposite hand move the knee over into internal rotation at the hip. You can also work into internal / external movement in this position

Don't move into a pinching feeling in the hip