The hip sleeper stretch is an alternate stretch option to the 90/90 internal hip rotation stretch. Improving internal hip rotation will allow you to properly load into the trail hip in the backswing.

Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAILs (recommended for beginners)
- 3 days a week @ 60%+ effort on PAILs and RAILs

Technique:
- Start in a bear sit position and rotate one hip in
- both sit bones should stay still into the ground, there should be no movement at the pelvis (belt line) only the hip and leg
- Stretch should be felt on the inside of the hip, there should be no discomfort on the inside of the knee
- hold into the stretch position for 2 minutes deep breathing 4 seconds in and 8 seconds out
- at the end of the 2 minute hold start your PAILs contraction by pushing your knee out into your hand without you leg moving, ramp up slowly (20,40,60%) and hold for 10-20s depending on your effort.
- gradually release the PAILs contraction and start your RAILs contraction at 20% by trying to rotate the hip in more and gradually build to 60% and hold for 10-20seconds.
- after releasing the RAILs contraction it may allow you to sink deeper into the stretch
- allow your body to feel the new range of motion and PAILs and RAILs can be repeated at this new range

Caution: You should never feel pain in any stretches. If you are new to PAILs and RAILs contractions start at 20 or 40% and and work on your stretches 3-4 days a week, once you have the feel and have increased you tolerance you can increase the contraction 60%+ and reduce your days to 3 days/week.