Hip & Quad Stretches
Here are two stretches, that are classically passive in nature, that can feel really nice after a long day of sitting. These stretches done on their own won't help you with your mobility, as they are passive in nature. You can absolutely make these stretches/exercises much more active in nature and thus have a better chance, with consistency, to have lasting changes to the tissues and the nervous system. But just like laying there for a nice massage, sometimes we enjoy just laying in a stretch.
Stretch #1 - Pretzel
Stretch #2 - Couch Stretch
For both stretches, you should feel your quad and hip flexor stretching. During the pretzel, there is also stretching happening with the lateral portion of the top hip and stretching of the mid and upper-back and pec. - 3 hours ago