Self massage for hip.

Sit a  side on the bed edge, one leg put on floor, other massaging which for, bending in knee and external feet  to put on bed. And with both hands doing a catching stroking for all leg from feet till groin side. After leg straight and under knee put a roll, and a base of the palm does a squeezing out from a knee up, helping for hand move.
That method doing on a front and external surface hip, after moves to kneading of these places. Right hand puts on left hip, and left supports in bed, and harder to catch a muscle ,lightly kneads her between other four fingers, and with the wrist moving up,at the same time to move the muscle in sides.
And next method is long kneading, harder to catch a massaging muscles with both hands. And lift,and right doing a data kneading, moving hands up, but check, that a palm of massaging a hand is tighter will lie, without clearance. And for back hip to surface sit on a bed edge, massaging leg,to bend in a knee till 80 degrees, and doing stroking, squeezing out, and with a comfortable pose a long kneading with both hands to direction  from popliteal hole till buttock. After an ending all methods a massaging of other hip.