After only 5 years at a desk I have become rusted up like the Tin Man from Wizard of Oz. Everything is tight. Can't even do a bodyweight squat without rocking forward on my toes or falling over backward. I have poor posture. My balance is terrible. The list seems to go on forever. I've come to realize this is a use it or lose it situation and it's time to make some changes.
(Really it's not all that bad, I just feel like it when comparing to my 18yo self)
I go to the gym during lunch 3 days/wk and have time for about 40min of actual exercise. I'm going to start shooting for 5 days and devote half my time to agility/flexibility work. I can also get on the grass at the football field a day or two per wk.
So what exercises and/or stretches would be the best use of my time? I am limited by two bad knees so anything involving dynamic lateral movements or changes in direction are out.