It’s inevitable, chronic sitting will eventually lead to having to resolve pain and limited range of motion. This requires a systematic approach that puts the solution together into manageable components. Ideally your mobility prescription should include:
Upon waking: This is a great time to get your body moving a full range of motion, joint mobility work is excellent
Through out the day: Finding ways to add myofascial release or mobility into your day in small chunks goes a long way to keeping issues from resurfacing
Before exercise: You need to do mobility work to warm up your body for exercise and dynamic movements. Going from eight hours in a chair to walking lunges is not a great idea for anyone.
After exercise: This is the perfect time to do some range of motion work, your body is warm and prepped for quality range of motion work.
Before bed / TV time: Myofascial work in front of the tv is a great way to wind down at the end of the day.
Check out the video for a specific example https://youtu.be/FS9FDvO5PSw