As we age, flexibility naturally declines, especially for those who spend much of their day sitting. Muscles, ligaments, and joints can stiffen over time, leading to discomfort and reduced range of motion. However, incorporating regular stretching can help restore flexibility, reduce stiffness, and improve overall mobility.
In this wall-assisted yoga routine designed by expert instructor Anjaly Warrier, you’ll learn how to target tight muscles in your legs, hips, and calves, using the wall to deepen each stretch. By adding gentle resistance, the wall helps to increase your flexibility, offering a safe and effective way to improve your joint health.
How to Do Anjaly Warrier’s Flexibility Routine
Each of the five stretches in this routine can be done for one minute on each side. For the final wide-leg stretch, hold for as long as feels comfortable. Always listen to your body and respect its limits—flexibility takes time, and consistency is key.
Standing Leg Stretch
Stand facing the wall, and place your foot flat against it at about hip height. Step back with the other leg, keeping your hips square. Reach forward with both hands, using the wall for support, and feel the stretch in your hamstrings and calves. Hold for one minute, then switch legs.
Wall-Assisted Hamstring Stretch
Lie on your back with one leg raised vertically against the wall. Keep your other leg extended out on the floor. Use the wall to press your heel towards your body gently, deepening the stretch in your hamstring. Hold for one minute, then switch sides.
Hip Flexor Stretch
Stand about three feet away from the wall and place one foot flat against it. Bend the knee of the leg closest to the wall, and press your hips forward to stretch your hip flexors. You should feel a gentle stretch in the front of your hip. Hold for one minute, then switch sides.
Calf Stretch
Stand facing the wall and place your hands against it at shoulder height. Step one foot back, keeping your heel on the ground. Gently press your hips forward towards the wall to feel a stretch in your calf. Hold for one minute, then switch legs.
Wide-Leg Hold
For this final stretch, position yourself facing the wall with your legs wide apart. Bend forward at the hips, using the wall for support. Stretch as deeply as you can without straining, feeling the stretch in your inner thighs. Hold as long as comfortable.
Why Flexibility Matters for Joint Health and Injury Prevention
Flexibility isn’t just about feeling limber; it plays a critical role in maintaining joint health and preventing injury. Tight muscles can limit your range of motion, leading to imbalances and a higher risk of strains or tears. Regular stretching lengthens muscles, promotes circulation, and helps lubricate joints, making them more mobile and efficient.
For example, improving leg flexibility can make activities like running or squatting easier, as your joints have more range and support. On the other hand, inflexible muscles tire faster, which reduces joint protection and can increase your risk of injury.
Final Thoughts
This wall-assisted yoga routine is a great way to increase lower body flexibility and support joint health. By committing just a few minutes each day, you’ll notice improvements in your mobility, muscle tone, and overall comfort.
If you’re looking for more routines to complement this flexibility workout, check out beginner yoga stretches or try hip stretches to undo the tightness from sitting all day.
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