In the link I provided there is a further link titled "starting to stretch".

On Wednesdays I do the lower body part of that as my hips are what need the most help right now.

I used that a basic guide, but have modified it to include some internal rotation stretching.

I also hold most of the stretches for close to 5 minutes, but you have to build up to that to a degree.

What are you currently doing?

I might be able to help you more if you have more questions. I'm not a trainer, but before I got into Bitcoin improving my own movement/strength and body awarness was what took up all the mental bandwidth that Bitcoin now takes up.

https://www.reddit.com/r/flexibility/comments/9212b8/dont_know_where_to_start_click_here/