Here are some exercises for the hips that you can do at home:
1. Hip Flexor Stretch: Kneel on one knee, with the other leg bent at a 90-degree angle in front of you. Lean forward, keeping your back straight, until you feel a stretch in the front of your hip. Hold the stretch for 20-30 seconds and then switch sides.
2. Glute Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground by squeezing your glutes and pushing through your heels. Hold for a few seconds at the top and then lower your hips back down. Repeat for 10-15 repetitions.
3. Side-Lying Leg Lift: Lie on your side with your legs straight. Lift the top leg upward while keeping it straight. Hold for a couple of seconds at the top and then lower it back down. Repeat for 10-15 repetitions on each side.
4. Clamshell Exercise: Lie on your side with your knees bent and stacked on top of each other. Keeping your feet together, lift the top knee upward while keeping your feet together. Hold for a few seconds at the top and then lower it back down. Repeat for 10-15 repetitions on each side.
5. Fire Hydrant Exercise: Start on all fours with your hands directly under your shoulders and knees under your hips. Lift one leg out to the side, keeping the knee bent at a 90-degree angle. Lift the leg as high as you comfortably can and then lower it back down. Repeat for 10-15 repetitions on each side.
Remember to warm up before performing these exercises and listen to your body. If you experience any pain or discomfort, stop immediately and consult a healthcare professional.