The seated figure 4 stretch will help you to improve your hip external rotation and hip mobility. This is a great alternative to the 90/90 on the floor or bench. To get the most isolated stretch try and keep your tailbone up and a tall spine. Hold the stretch for 1-2minutes deep breathing. If you are adding in PAILs and RAILs at the end of the stretch you PAIL will be pushing your knee and shin how activating the muscles you are stretch. Your RAILs will be trying to rotate your ankle to your ear with using your hand as an anchor to help you feel the activation of inner thigh.