Just like the desk stretches, you can incorporate these hip stretches into your life while sitting at your desk; at work or surfing and researching the Internet. How about while you are chatting with your friends on Facebook, building your farm on Farmville, sending that tweet by Twitter or any thing else that takes your time. You will feel better and will not even realize that you are doing your bosy a favor by exercising. Give these a try.
Sit in a chair, facing forward. Holding the seat of the chair with your hands, lift one leg as if you were taking a step. Do not lean forward as the leg is lifting. Keep your abdomen pulled in as you lift for support. Repeat 10-20 times then do the sequence with your other leg. This builds hip strength as well as flexibility.
Internal Rotation of the Hip Joint
Still sitting, spread your feet farther apart. With your feet flat on the floor, tilt one knee toward the other, then let it relax back into starting position. Repeat up to 10-20 times on both sides.
External Rotation of the Hip Joint
Rest one ankle on the opposite thigh. Lean forward and rest your forearm on the inside of the bent leg. Lean further forward, pressing your forearm into the leg, hold for a few seconds, and then return to starting position. Repeat up to 50 times on both sides.
Holding onto a table or back of a chair, grasp your foot or ankle. Let your knee dangle straight down. Move your thigh backward, then return, repeating on both sides up to 20 times.
Note: If grabbing your ankle is too difficult, you can also benefit from simply moving your straight leg backward in the same fashion.