Hip Flexor Stretches for Office Workers with Tight Hips

Being stuck in a chair for eight hours a day in Toronto has made my hips incredibly tight. I am looking for hip flexor stretches for office workers with tight hips that actually work. I find that my lower back starts to ache by the end of the day because my hips are so restricted.

I have tried the standard kneeling hip flexor stretch but I do not always feel it in the right spot. I am also trying the couch stretch which is absolutely brutal but feels like it is doing something. I am wondering if I should be focusing more on strengthening my glutes to help pull my pelvis back into a neutral position.

What is your favorite routine for opening up the hips after a long day? I am trying to be more consistent with my stretching before I head to the gym for my evening session. I have heard that sitting on a lacrosse ball can also help release some of the tension in the TFL and psoas. I would love to hear your suggestions!