Let’s talk about your hips. Not only do they not lie, they are also tight and sticky because you sit too much.
These will help.
You don’t need to go super low on these Cossack squats, just go at a depth that makes you think “Oh, this is definitely doing something, but also I can still go back up without grunting.”
And when you do the slow hip circles, really go slow. Especially when you get to the places where your body wants to go faster. It will do that because it’s hard, and your body doesn’t like things that require effort.
But you know what? Doing hard stuff that require effort is what makes life easier in the long run.
And don’t we all need an easier life?