A yoga teacher demonstrates how to get a deeper stretch and boost lower body flexibility with this five-move, wall-assisted routine

As we get older, flexibility naturally declines, especially if we lead a sedentary lifestyle. Why? Well, over time the lubricating fluid inside joints decreases, cartilage becomes thinner, while ligaments shorten and lose elasticity, making joints feel stiff and creaky. A lack of movement, whether from work or lifestyle, can also tighten muscles in your hips, legs and calves.

Regular stretching can help you feel more limber again, helping your muscles feel less stiff and improving your range of motion. Better flexibility not only improves exercise performance but makes everyday tasks feel easier.

In this flexibility workout by yoga teacher Anjaly Warrier, you work through five stretches using the wall to stretch your legs.

"These practices are designed to gently increase your range of motion, making your body feel more open and free. But remember, always listen to your body and respect its limits—flexibility takes time and patience," says Warrier.

How to do Anjaly Warrier’s workout

Warrier recommends performing each of the five exercises for one minute on each side, and for the final wide-leg hold, aim to hold it for as long as feels comfortable.

Using the wall as resistance provides gentle pressure, allowing you to deepen each stretch and improve your range of motion (how far you can move into a stretch).

How does flexibility help joint health and injury avoidance?

Flexibility is essential for keeping muscles healthy and joints mobile. Tight, shortened muscles limit movement, increasing the risk of strain and injury.

Stretching lengthens muscles, promotes blood flow and nutrient delivery to the joints, helping them move efficiently. Improving leg flexibility, for instance, can help you run faster or squat deeper as your joints are better supported. Conversely, inflexible muscles tire quickly, limiting joint protection and increasing injury risk.

Want more routines like this one? Try these beginner yoga stretches or limber up after a day at the desk with these hip stretches to undo the damage of sitting.