Waiting for the bus
Use these scattered time to move your toes and ankles, relax your muscles, and turn your ankles in two directions to make them more flexible. Exercise your legs to relieve the pressure on your waist.
Line up to buy things
You can do abdominal exercises, tighten your abdomen for 2-3 seconds, and then relax.
cook
Knees and calves can be made soft and elastic by squatting in leisure and bending them.
watch TV
Don't sit too much in a chair that can't support your back, but stretch all parts of your body.
desk work
You can practice turning your neck and shoulders or taking a deep breath.