We all struggle with stiffness and tension after sitting for a long time.
Listen to and try the short sequences listed below to unravel some of that tension.
They can all be done in sitting.
Once you do these movements, you don't have to listen to the whole recording each time.
You can play with them as needed.
a Self-hug, round and turn in sitting, 8 min b Breathing reset for stress, 7 min c Eye variations to free the neck, 12 min d Drawing with elbows to free the upper back, 12 min (you'll need a bit of table or desk space for this) e Elbow circles to free the shoulders, 13 min