Lateral hip rotation and knee hyperextension?

Anyone out there know how I can increase my lateral hip rotation and knee hyperextension?? I have pretty tight hamstrings will loosening them make a difference? Also I had a growth plate injury to my left ichial tuberosity and have more restricted movement on that side- do you think the injusry caused this? Sorry lol that was quite a few questions!!

Yoga. Gentle stretching into the postures, going just a little further than is comfortable, ease back, then go to the max again, smoothly and slowly.
I recommend Richard Hittleman's 28 day plan book....... you will be amazed at the improvement.
The hasta pada angusta pose will help with the hamstrings and the knee....... and the ekapada asana will help with hip rotation.

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