For the desk jockey #5

Walk! (again)

Need to explain why it’s so good for you.

Suggested walking can be duration of 30 mins exercise or 10000 steps. The idea behind this is that it is low impact on the joints but it is a whole body activity and provides maintenance of the body for normal everyday ambulation.

For the desk jockey #4

Reach for the sky!

Following on from standing …

Clench your buttocks to undo the shortening on the front and reach your arms up so that you can stretch the shortening front leg muscles (hip flexors)

For the desk jockey #3

Stand up!

This should really be #1, but for now…

Modern day living is predominantly sedentary and also seated. Human beings are superb at adaption. This means that certain muscles retain memory of muscle length.
So even when standing our hip flexor muscles try to retain their seated length. This leads to a pelvic tilt and thus risk of lower back injury. So the more often you stand up and stay standing the more of a chance you give you muscles to adjust correctly. We won’t go to standing desks at this stage.

For the desk jockey #2

Stork Stand (Tree pose, yadda yadda)
as a static balance exercise for individual legs. Particularly works the ankles . You will fall over a lot to start with, and maybe always will, but you get better.
Try Stork stand 30 second each leg.