While we're all too aware of the negative effects of sitting all day on our backs and the agony it produces in our necks, it's also to blame for those tight hips you've been suffering. Hip pain is frequently caused by the shortening of our hip flexors and restricted mobility as a result of sitting for lengthy periods of time. 
Tightness in the hips unavoidably has a knock-on impact everywhere since our bodies are so tightly connected. Back, knee, and ankle pain, as well as tight glutes and hamstrings, can all be caused by tight hips. Try implementing these hip stretches into your daily routine, whether you work at a desk or not, to avoid a lengthy variety of problems arising from a completely avoidable source. This is a dynamic stretch that will warm up your glutes before stretching.Do you have trouble with tight hips after a long day at your desk?
These four stretches will assist in the prevention and treatment of hip discomfort. 

Before you begin, think about the following points. 
Hip discomfort can be relieved with flexibility and strength exercises.
These exercises should not induce or aggravate pain, despite the fact that they may produce brief discomfort. Stop completing an exercise if it causes pain, or go at a slower or gentler speed.
Before attempting any of the exercises below, individuals who have recently undergone a hip replacement should contact with a doctor or physical therapist. 

Glute bridge dips:

1.Lie down on the floor, knees bent, feet flat on the ground, and arms at your sides.
2.Raise your glutes off the floor by pulling your belly button in towards your spine and pressing your pubic bone towards the ceiling.
3.Hold for 30 seconds at the top, then slowly lower yourself back to your starting position.
Repeat 10 times

Lunge:

1.Begin by kneeling with your body upright on the floor.
2.lace your left foot on the floor in front of you, forming a 90-degree angle with your leg.
3.Push your right hip forward slowly, without arching your back.
4.The stretch should be felt in your right hip.
5.Hold your right foot and bring the heel in towards your glute to make it more intense.
Each side should be held for 30 seconds. 

Quad Stretch:

1.You'll need decent balance for this posture, so feel free to lean against a wall or sit on a chair for support.
2.Bend your left knee and grab your left foot in your left hand while standing up straight.
3.Pull your left heel in towards your glute on the left side.
4.To attain a deeper stretch, move your hips forward slightly.
Each side should be held for 30 seconds. 

Pigeon Stretch:

1.Place your right knee behind your right wrist from a tabletop (all fours) position.
2.Allow your right shin to come onto the mat by bringing your right toes near your left wrist.
3.Allow your right foot to curl into a 45-degree angle while keeping your left foot pointed straight back.
4.Slowly lean your chest towards the floor, keeping your hips squared off so you don't twist to the right. 
On each side, stay for up to two minutes.