Tell me where you get tight and how long you're in the chair. I'll build you a break routine short enough that you'll actually do it.
Not medical advice. This is a list of ways to move at your desk, not treatment. If something hurts, is numb, tingles, or has been going on a while, stop and talk to an actual doctor or physio about it.
Where does the day land on you?
1
Where does it get tight?
Pick up to three. The worst ones.
Nothing picked yet.
2
How long are you in the chair?
On a normal day, not your worst one.
3
What's actually within reach?
I'll only suggest things you can do with what you've got.