There are many quilting sites and YouTubes that suggest stretches for quilters. I find this one has stretches for whole body
https://lindas.com/blogs/tips-and-tr...UMBN7fGy0V3Hzs. I try to break my sessions into small fragments and get up & move a little. Doesn't have to be a long exercise session just a few minutes. I also utilize a FaceBook site called Easy Fitness Over 50 and she is on YouTube with mini sets up to 20 minutes all for free. I do various ones while I'm in kitchen cooking along with between quilting.