The approach that you take to improve joint range of motion or mobility depends on the needs of the individual. We can’t assume that one method will be effective in every case. That’s why some form of assessment is usually in order to determine which method to apply to achieve the desired result.
For example, if the goal is to increase hip internal rotation, the method(s) you choose may depend on whether it’s a muscular or capsular limitation. Muscular issues respond to a variety of methods from simple static stretching, PNF techniques, or dynamic mobility exercises to name just a few. Capsular restrictions will tend to respond best to passive joint mobilization and low-load, passive tension (prolonged low intensity stretching).
Here’s a quickie test to determine muscular limitation from capsular limitation using the same hip internal rotation restriction.
Lie supine with the hip and knee bent to 90 degrees and internally rotate the hip. The flexion of the hip “relaxes” the hip capsule and brings the muscles under tension. Limitation in range of motion will tend to be muscular in origin.
Lie prone with hip in neutral alignment. Bend the knee to 90 degrees and internally rotate the hip. Because the hip is in neutral there is less tension on the muscle tissues, so any limitation will tend to be capsular.
Select the best method to achieve the desired result.
Bill