Stretches at work (Office Chair)

[kman711]

I am very unflexible, and really want to be able to touch my toes, and be able to perform my leg excercises with better form.

I sit in an office chair at work, what stretches can I do in my chair to be flexible?

How long should I perform the excercises?

Thanks

[lee__d]

Stand up and touch your toes.
~20s give or take i suppose.

[Engineer_Guy]

Not much you can do while in the chair. Start actively stretching and foam rolling when you're out of the chair and sitting in the chair all day won't be a problem.

[krease]

You can stretch in your office chair.

If it's for the leg exercises you need to stretch your glutes, hamstrings and adductors.

For glutes put one leg onto the other knee (figure 4), and lean your chest towards your horizontal knee.
For hamstrings just try and touch your toes.
For adductors sit on the edge of your seat and push your knees out sumo style.

Hold all for 30 seconds at a time

[DGetsCut]

I use a ball as a chair for my home office, and found it really helps core strength and flexibility. I don't have that option at my work office desk though. There I press down on my toes to move the chair throughout the day, lifting up my knees. You can't force flexibility though, it's about doing a little more each week.