Long sit blocks hips. Try this desk-friendly guided break (about 5–8 minutes; works offline if you save it):

1. Seated knee hug (45 s each side): sit tall, draw one knee toward the chest, switch.
2. Seated figure-four (60–90 s each side): ankle on opposite knee, hinge forward gently until you feel the outer hip.
3. Side reach in the chair (45 s each side): one hand on the seat, other arm overhead, soft side bend.
4. Stand and soft forward fold (60 s): soft knees, let the head hang, no forcing.

Breathe steadily. Stop if anything pinches or tingles.

— Flexor App for stretching