I've been working on my hip IR for about a year now and I find it quite difficult to make much progress. When tested for hip mobility (in hip flexion) I've got about 45+ degrees of external rotation but only about -10 of internal rotation.
What I've tried thus far:
1. Mobilising the musculature. The difficulty with stretching IR is that if done wrong (very easy to do) you put gnarly pressure on the MCL. The Best thing I've found is a two man IR stretch... that has a very profound yet temporary effect.
2. Hip capsule mob. The classic banded distraction to ensure the hip is in the right place while in flexion & ER. Maybe I could do the same in IR?
3. To a limited extent I've smashed the Glute medius and all of the lateral/posterior musculature of the hip. I could do more of this?
So tell me is there anything I'm missing? Are my methods unsound? If I'm all good why can't I achieve 30 degrees + of IR in flexion yet? Could the hip joint just be too impinged?
Any help would be greatly appreciated