Why would isometrics work better than range-of-movement(using weights and cardio) in this case? When doing static exercises you are simply pushing until you're stopped by your weakest link, while in range-of-movement, momentum from other muscles can help you cheat on the weak areas, so that even though you expose many angles of contraction, not all of them are always fully contracted. Hence you can end up with spots of underdevelopment.
I'm pretty sure static holds also help to counteract the sitting problem, since flexing has a very relaxing effect on stiff muscles - it would follow that flexing them as much as possible is an even better idea!
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Try isometric holds to build up the joints. I've had a lot of success with them. The key reference on the subject: http://www.sandowplus.co.uk/Competition/Hoffman/ic-adv/ic-ad...
Why would isometrics work better than range-of-movement(using weights and cardio) in this case? When doing static exercises you are simply pushing until you're stopped by your weakest link, while in range-of-movement, momentum from other muscles can help you cheat on the weak areas, so that even though you expose many angles of contraction, not all of them are always fully contracted. Hence you can end up with spots of underdevelopment.
I'm pretty sure static holds also help to counteract the sitting problem, since flexing has a very relaxing effect on stiff muscles - it would follow that flexing them as much as possible is an even better idea!