When the hips are stiff and tight, exercises can help loosen up the area to make the muscles more relaxed. These exercises start with some easier isometrics and progress to a little harder.
Starting off with isometric exercises, glute sets and hamstring sets will help contract the muscles to help them relax.
Next a four way hip lying down with hip flexion, hip abduction, hip adduction, and hip extension are great to work the muscles all the way around the hip.
Now on the stomach, prone hamstring curls and prone hip extension with the knee flexed will work the hamstrings and glutes.
Finally, seated hip flexion and squats are a little more challenging to help get the muscles stronger.
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