Lower body stretches when sittng or laying?

[dc10]

Due to my weak legs i find it difficult standing and stretching at the same time,
so was wondering what are suitable lower body stretches i can do either sitting or lyng down?

also, how long should one be stretching their lower body muscles for?
every day?

thanks

[NHE]

I find that my right leg is often uncooperative first thing in the morning due to muscle spasticity. If my bladder is in agreement, I'll take a minute or two to stretch my legs before I get out of bed. I do this while lying down by pulling my knee up towards my chest and holding that position for 30 seconds on each leg. I pull with one hand just below my knee and the other on my shin just above my ankle. I repeat this at least twice and find that it helps.

NHE

[NHE]

Here's another stretch you can try. While kneeling on your bed with your toes pointed back, not down, sit back on your heels as far as you can. This should stretch out your quads.

NHE

[Slumby]

I used to do this, it's a great stretch, and I will always bring my knee up before I get outta bed from now on . Another stretch is: lying on your belly, if you can get your heel to your butt, one leg at a time. This also will stretch the front of your thigh (quads).
Hold for no more than 15 seconds, 3 times a day (as recommended by a PT)

This motion is a great exercise, too. (also advised by a PT to me for 2-3 times a week).
At first I couldn't do many in my current state, but now I can do 10.
These days I do the "butterfly stretch" that I learned in PE at school:
Sit, heels together, and just lean forard a little for an inner thigh stretch.

I LOVED this stretch when I could do it: Sit with one leg curled and other leg stretched out behind you.
I learned this one from Deniese Austin's gentla yoga show that was on Lifetime in 2002 or so.

Another great program is "Sit and Be Fit" on PBS.
Check pbs for that or similar programs.