Here are two very simple exercises that will relax the muscles in your hips and legs.

You can do this in bed on your back or seated.  Here are the seated directions:

• Sit pretty straight in a comfortable chair that fits you well and supports your lower back behind the waist.
• Pull up a footstool that’s a comfortable height.
• Put your foot up.
• Roll that foot from side to side like the windshield wiper on a car.

You can do this 10 times to start, one foot at a time.

• Roll one foot in circles, in one direction, ten times.
• Pause to the count of ten.
• Roll the foot in the other direction.
• Pause to the count of ten.
• And then roll your other foot in circles the same way.

This is a simple and effective way to strengthen and relax your hip and leg muscles.