I'm a Trainer, and This Is My Stretching and Mobility Routine For Tight Hips and Muscles
No matter what type of physical activity you do, it's important to make sure you spend time stretching your muscles and working on your mobility. Holding long, static stretches will help improve your flexibility, which can improve your performance, prevent injury, and keep your body feeling and functioning at its best.
Mobility focuses on your range of motion, and it's important because it keeps your joints healthy, helps reduce injury, helps you move optimally, allows you to get stronger, and helps improve your performance. There are countless stretches and mobility exercises you can do, and I recommended working with a physical therapist or a trainer who is knowledgeable about mobility to see if there are any particular areas of your body you should focus on.
My "flows" can easily take 30 minutes to do, but ahead, I've shared an abbreviated version I do that really focuses on spinal and hip mobility. If you're new to mobility work, some of these movements may have you feeling as if you're doing resistance training, and that's normal. But with that said, you should never feel pain while doing any type of movement, and if you do, stop doing the movement.
You can do all of these movements together as a flow, or you can pick and choose the ones you like and add them to your movement routine. I recommend going through this routine (or any type of mobility and stretch routine) daily to feel and see the benefits, but do what works best for you!