What muscles normally get tight while sitting?
As we sit alot the follow muscles often get tight: hip flexors, rectus femoris, pectoralis, upper traps, and anterior scalenes (front of neck).

-Exercises to Do While You Stand in Place

Marches-
Buttkicks-
Toe Touches-
Squats-
Good Mornings-
Leg Kicks- 
Leg Swings-
Calf Raises
Single Leg Calf Raises
Arm Circles (both directions)
Fisted Raises
​Fisted Lateral Raises

Exercises to Do While You are Sitting
Seated Kicks-
Sit to Stands
Dips or Chair Lifts-
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Stretches While Standing
Standing Hamstring Stretch- 
Standing Hip Flexor Stretch
Standing Pec Stretch-

Stretches while Sitting
Seated Hamstring
Seated Twists

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Sample Beginner Workout Program using the exercises above

          Warm Up- 
                         3 rounds
                                10 high knees per leg/ 10 buttkicks per leg/ 10 arm circles both directions
          Workout
                          2-4 rounds
                               10 Sit to Stand/ 10 fisted arm raises/10 good mornings/10 charlifts
            Cooldown
                         30 sec of all
                              Pec Stretch/ Seated Twist/ Standing Hamstring Stretch
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