Can a 70 year old do the splits? Separating myth from reality

By age 70, many people have naturally lost a significant percentage of their overall flexibility, making the thought of achieving the splits seem impossible. However, the real question isn't about age but rather, can a 70 year old do the splits safely and effectively with the right approach?

Quick Summary

Achieving the splits at 70 is possible for many individuals through consistent, safe practice and realistic goals, though anatomical differences mean not everyone will reach a full split. Success depends on dedication and proper technique, not on a strict age limit.

Key Points

• Age is not the deciding factor: Achieving the splits is possible for seniors, but success depends on individual factors like genetics, dedication, and proper technique.

• Start with safe, foundational stretches: Focus on gradual improvement with low-impact stretches for the hamstrings, hips, and inner thighs before attempting a full split.

• Emphasize safety over speed: Avoid bouncing or pushing into pain to prevent injury. A consistent, slow and steady approach is more effective and safer.

• Flexibility offers wide-ranging benefits: Regular stretching improves balance, mobility for daily tasks, and reduces aches and pains, which are all crucial for healthy aging.

• A positive mindset is essential: Be patient, listen to your body, and celebrate small victories. Focus on the journey of improving mobility, not just the end goal.

• Consistency is more important than intensity: Regular, moderate stretching sessions are far more beneficial and safer than infrequent, intense attempts.

The Science of Flexibility and Aging

Flexibility is crucial for range of motion, but aging naturally reduces it due to decreased collagen and elasticity in connective tissues.

Factors That Influence Senior Flexibility

Senior flexibility potential is influenced by several factors.

The Benefits of Flexibility for Healthy Aging

Improving flexibility offers significant health benefits for older adults.

Key Advantages of Senior Flexibility

Regular stretching improves balance and stability, potentially preventing falls. It can also ease muscle and joint pain, enhance mobility for daily tasks, improve posture, and contribute to mental well-being.

A Senior's Guide to Safe Stretching for Splits Preparation

Safety is crucial when training for the splits as a senior, emphasizing gradual and consistent progress.

Warm Up Properly

Always warm up before stretching.

1. Light Cardio: 5–10 minutes of low-impact activity.
2. Dynamic Stretches: Controlled movements like leg swings.

Master Foundational Stretches

Focus on stretches for hamstrings, hip flexors, and inner thighs before attempting a full split. Examples include:

• Seated Hamstring Stretch
• Low Lunge
• Butterfly Stretch

Table: Safe vs. Unsafe Stretching Practices for Seniors

Aspect	Safe Practices	Unsafe Practices
Technique	Slow, gentle movements, focusing on breathing.	Bouncing or sudden, jerky movements.
Pain Level	Stretching to the point of mild tension or discomfort.	Pushing into sharp or severe pain.
Equipment	Using yoga blocks, chairs, or a wall for support and balance.	Relying on force or unstable surfaces.
Patience	Celebrating small, gradual increases in range of motion.	Setting aggressive timelines and pushing too hard too soon.
Consistency	Regular sessions (e.g., 3-5 times a week) after a warm-up.	Infrequent, intense sessions that lead to strain and injury.

The Right Mindset for Flexibility Success

Patience, persistence, and self-compassion are vital.

Consistency is Key

Regular practice is more effective and safer than infrequent intense sessions.

For more information on safe exercises for older adults, the National Institute on Aging provides valuable resources at their website: nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical

Conclusion: Flexibility is a Journey, Not a Race

Achieving the splits at 70 is possible with dedication. While the splits are an ambitious goal, the benefits from a regular flexibility routine are the true rewards.

Frequently Asked Questions

Is it too late for me to learn the splits at 70?

No, it's not too late. Age is not a strict barrier to improving flexibility. While it may take more time and consistent effort than when you were younger, many older adults successfully improve their flexibility and even achieve the splits with the right approach.

How long will it take a 70 year old to do the splits?

The timeline varies significantly for each individual, depending on their starting flexibility, genetics, and consistency. For someone new to stretching, it could take several months to a year or more. The most important thing is to focus on gradual, safe progress rather than a strict deadline.

What are the biggest risks of training for splits at an older age?

The biggest risks come from improper technique, such as bouncing, overstretching, or failing to warm up properly. This can lead to muscle strains, tears, or joint injury. It is crucial to listen to your body and never stretch into sharp pain.

What kind of warm-up should a senior do before stretching for the splits?

A good warm-up for a senior should involve 5-10 minutes of light, dynamic movement to increase blood flow to the muscles. Examples include walking in place, gentle leg swings, and ankle circles.

Can I still work towards the splits if I have arthritis or bad joints?

Yes, but with caution. It is highly recommended to consult with a doctor or physical therapist before starting. They can provide guidance on safe movements and modifications that won't aggravate your condition. Focusing on overall mobility is often a healthier and more realistic goal.

What are the best beginner-friendly stretches for working towards the splits?

Effective beginner stretches include low lunges, seated hamstring stretches, hip flexor stretches (like kneeling hip flexor stretch), and the butterfly stretch. Using props like yoga blocks or a chair can aid stability and support.

Is it possible that my body physically cannot do the splits?

Yes. While most people can improve their flexibility, factors like bone structure and hip anatomy can sometimes prevent someone from ever achieving a full, flat split. The goal should always be to improve your personal range of motion safely, not to force an impossible position.