When the deep external rotators of the hip get overused and tight, internal rotation becomes limited. The tactical frog exercise is one of the best exercises to help regain some mobility. Click to view a youtube video of tactical frog.
Also, from one of our previous blog posts, here are 5 Yoga Poses That Alleviate Sciatica.
Finally, if you’d like to learn more about the symptoms, causes, and treatment of sciatica, here are two articles Dr. Sandy Baird wrote about Diagnosing and Treating Sciatica.