Tight hips are extremely common, especially since most of us spend our days sitting, sitting, and sitting some more. This tightens the hip flexors and makes it difficult to get the most out of this incredibly important joint.
This sequence will help you loosen up your hips nicely.
Less tension in the hips can help reduce back pain and overall stiffness. You'll also notice greater ease of movement in all your physical activities.
You can practice this routine everyday - it only takes a few minutes :)
If any position is painful, back off and just do what you can. Over time, your range of motion will increase. Don't compare yourself to the guy in the video - he's been doing this a long time. Just play your own game and use this demonstration as a guide to find your own range for the best stretch.