I've selected 4 movements I find helpful when experiencing achy, pinchy, sore, or tight hips. Often when something is sore we tend to hear - "rest it."
If you have tried resting and not found it provides lasting relief I'm glad you found your way here. I find more often it is an under loading of the feet, legs, hips, and spine in specific ways which has our hips feel achy, pinchy, sore, or tight.
In terms of guidance regarding how many times and how often to do these. I recommend starting with watching and following along with each video. If the next day you feel like that was too much set a timer for 60 seconds as you do each explore each of the movements on each side. If you feel like it was too little set a timer for 90 seconds as you do each movement on each side.
Once you find your sweet spot in terms of how you feel the next day increase the time interval by 30 seconds following 6- 10 times consistently practicing within a two-week timeframe.
As you do these movements be curious and notice what you notice.