Fix the damage my desk job is doing to my body

Eight hours at a desk leaves you with a tight neck, an aching lower back and hips that have forgotten how to move. This builds a corrective plan around that: it takes your sitting hours, your problem areas, the time you can give each day and your equipment, and targets the specific tightness and pain. You get movement that counters the desk, not a generic stretch list.

Act as a movement coach and corrective exercise specialist designing a plan for someone whose body is suffering from prolonged daily sitting.

How many hours a day I sit at a desk: {HOURS_SITTING}
Main complaints or areas of tightness or pain: {PROBLEM_AREAS}
Time I can commit to movement each day: {DAILY_TIME}
Whether I already do any other exercise: {CURRENT_EXERCISE}
Equipment I have access to: {EQUIPMENT}
Work schedule (e.g. can I move during the day, or only before or after work): {SCHEDULE}

Design a daily mobility and corrective movement plan. Include a morning routine (under 10 minutes), desk-break exercises I can do at my workstation without looking strange, and an evening decompression routine. For each exercise, explain which muscle or area it targets and why it matters for a desk worker. Identify the three most damaging postural habits formed by sitting and how this plan addresses each one. Include one weekly movement session that complements the daily work.