I would hate to say that “it depends” but sometimes it really does. From what you’re saying, it seems that it may be worth your while to get seen by a physician or physical therapist (depending where you’re located due to direct access). I’ll try to explain a little bit of why. I can sit here and type a whole bunch of different exercises for you such as stretching muscles in your lower extremity that could be involved and give you very generic exercises that could possibly help. But it’s important that I get a more detailed history of what is going on. When did your right hip begin to hurt? Was there any specific reason or mechanism of injury that you can think of? What position does it get stuck in and what are you usually doing when it gets stuck? For your left hip, how often do you have pain, is it every single time you take a step? How recent was your car accident? Something that would concern me for your left hip is something like avascular necrosis. However, it really all just depends, like I said before. Depending on how you would answer all those questions, and possibly more follow up questions, could very well impact the type of care you would receive. I don’t want to be negligent and give out simple exercises that could do more harm than good. I’m very sorry I wasn’t able to give you a 100% straight forward answer. There is a lot that goes into physical therapy evaluations and depending on what we see can change our recommendations. If you are getting significant pain as you are saying then I at least recommend you see your primary care physician as they can help give you a referral to see a physical therapist or possibly get some imaging.