Learning the Splits at 70: Possibility, Benefits, and Safe Practices

Can a 70 year old learn to do the splits?

While challenging, it is absolutely possible for a 70-year-old to significantly improve their flexibility and, in many cases, learn to do the splits, provided they approach the training safely, consistently, and with realistic expectations guided by an understanding of age-related physiological changes.

Understanding Flexibility and Aging

Flexibility, the absolute range of movement in a joint or series of joints, is a highly trainable physical attribute. However, as we age, several physiological changes naturally occur that can reduce our inherent flexibility:

• Collagen Cross-Linking: Collagen, a primary component of connective tissues like tendons, ligaments, and fascia, undergoes increased cross-linking with age. This makes tissues less elastic and more rigid.
• Reduced Elastin: Elastin, another protein providing elasticity, also declines and becomes less pliable.
• Decreased Synovial Fluid: The lubricating fluid within joints may decrease, leading to increased friction and stiffness.
• Muscle Fiber Changes: Muscles can lose some elasticity and become stiffer, and activity levels often decrease, leading to disuse atrophy and shortening of muscle fibers.
• Bone and Cartilage Degeneration: Osteoarthritis and other degenerative joint conditions can limit range of motion.

Despite these changes, the human body retains an impressive capacity for adaptation. While the rate of progress may be slower than in youth, and the starting point might be more restricted, consistent and intelligent flexibility training can yield significant improvements at any age.

The Anatomy of the Splits: Key Muscle Groups

Achieving a full split (either front or side) requires exceptional flexibility in multiple muscle groups and adequate joint mobility, particularly in the hips.

For a Front Split (one leg forward, one leg back):

• Front Leg: Primarily requires extensibility of the hamstrings (biceps femoris, semitendinosus, semimembranosus) and gluteal muscles.
• Back Leg: Requires significant flexibility in the hip flexors (iliopsoas, rectus femoris) and quadriceps.
• Supporting Muscles: The adductors (inner thigh) and abductors (outer thigh) also play a role in stabilizing the pelvis.

For a Side Split (both legs out to the sides):

• Primary Focus: Demands extreme flexibility in the adductor muscles (magnus, longus, brevis, pectineus, gracilis) of both inner thighs.
• Secondary Focus: Good mobility in the hip joint capsule and flexibility in the hamstrings are also crucial.

Is It Possible? The Nuance for Older Adults

Yes, it is possible for a 70-year-old to learn to do the splits, but the journey will be highly individual and dependent on several factors:

• Prior Activity Level: Individuals who have maintained a reasonable level of physical activity and flexibility throughout their lives will have a significant advantage.
• Current Flexibility: The starting point matters. Someone with very limited current range of motion will require more time and effort.
• Genetics and Joint Structure: Some individuals are naturally more flexible due to their genetic makeup and the unique structure of their hip joints. While this is not modifiable, it influences the ultimate potential.
• Commitment and Consistency: Learning the splits requires consistent, patient, and regular practice over an extended period—often months to years, especially for older adults.
• Absence of Limiting Conditions: Severe arthritis, previous injuries, or certain neurological conditions can significantly impede progress or make the goal unsafe.

For some, "doing the splits" might mean achieving a full, flat-to-the-floor position. For others, it might mean getting significantly closer than they ever thought possible, which is still a tremendous achievement and offers profound health benefits. The focus should be on safe, progressive improvement in range of motion, not solely on hitting the floor.

Benefits of Pursuing Flexibility at Any Age

The pursuit of increased flexibility, even if a full split isn't achieved, offers numerous health and functional benefits for older adults:

• Improved Range of Motion: Enhances daily activities like bending, reaching, and walking.
• Reduced Risk of Injury: More flexible muscles and joints are less prone to strains and sprains.
• Pain Reduction: Can alleviate muscle stiffness and joint discomfort, particularly in the back and hips.
• Enhanced Posture: Improved flexibility in the hips and spine can correct postural imbalances.
• Better Balance and Stability: Increased mobility can contribute to improved balance, reducing the risk of falls.
• Increased Body Awareness: The process fosters a deeper connection with one's body.
• Mental Well-being: The discipline and progress can provide a sense of accomplishment and contribute to mental resilience.

Risks and Considerations for Older Adults

While beneficial, flexibility training for older adults must be approached with caution to minimize risks:

• Overstretching and Muscle Strains: Tissues are less elastic and more susceptible to tearing if stretched too aggressively or without proper warm-up.
• Joint Damage: Pushing a joint beyond its safe anatomical limit can damage cartilage, ligaments, or the joint capsule. This is particularly relevant for the hip joint during splits training.
• Nerve Impingement: Incorrect technique can sometimes irritate or compress nerves.
• Falls: While working on flexibility, especially in challenging positions, there's a risk of losing balance and falling if not properly supported.
• Exacerbation of Pre-existing Conditions: Conditions like osteoporosis, severe arthritis, or herniated discs require medical clearance and tailored guidance.

A Safe and Progressive Approach to Flexibility Training

For a 70-year-old aiming for the splits, a methodical and patient strategy is paramount:

1. Medical Clearance: Always consult your physician before embarking on an intensive flexibility program, especially if you have pre-existing health conditions or are new to exercise.
2. Thorough Warm-up: Never stretch cold muscles. Begin with 5-10 minutes of light cardio (e.g., walking, cycling) to increase blood flow and muscle temperature. Follow with dynamic stretches (leg swings, torso twists) to prepare the joints and muscles for movement.
3. Gradual Progression: Avoid pushing into pain. Stretching should feel like a mild tension, not sharp or stabbing pain. Progress slowly, holding stretches for 20-30 seconds, and gradually increasing the depth over weeks and months.
4. Consistency is Key: Short, frequent stretching sessions (10-15 minutes daily or every other day) are far more effective than long, infrequent ones.
5. Focus on Proper Form: Use mirrors or have an instructor check your alignment to ensure you're targeting the correct muscles and not compensating by twisting your spine or tilting your pelvis excessively.
6. Targeted Stretches: Incorporate a variety of stretches for all the muscle groups involved in the splits:
   • Hamstrings: Seated forward fold, standing hamstring stretch, supine hamstring stretch with a strap.
   • Hip Flexors: Kneeling hip flexor stretch, standing quad stretch.
   • Adductors: Butterfly stretch (Baddha Konasana), seated straddle stretch, frog stretch.
   • Glutes: Figure-four stretch, pigeon pose.
7. Incorporate Strength Training: Strong muscles support flexible joints. Strengthening the muscles surrounding the hips and core (e.g., glute bridges, lunges, planks) can enhance stability and prevent injury during deep stretches.
8. Listen to Your Body: Pay close attention to how your body feels. If a stretch causes sharp pain, stop immediately. Rest is crucial for tissue repair and adaptation.
9. Hydration and Nutrition: Adequate hydration and a nutrient-rich diet support healthy connective tissues and muscle function.

When to Consult a Professional

While self-guided stretching is possible, working with a qualified professional is highly recommended for older adults pursuing ambitious flexibility goals like the splits:

• Physical Therapist: Can assess your current mobility, identify specific limitations, and design a safe, personalized stretching and strengthening program. They can also address any underlying musculoskeletal issues.
• Certified Personal Trainer (with a specialization in corrective exercise or senior fitness): Can provide hands-on guidance, ensure proper form, and offer motivation and accountability.
• Experienced Yoga or Pilates Instructor: These disciplines often emphasize flexibility and body awareness, but ensure the instructor has experience modifying poses for older adults or those with physical limitations.

Conclusion: Patience, Persistence, and Safety

For a 70-year-old, learning to do the splits is an ambitious but achievable goal. It requires a significant commitment to consistent, safe, and intelligent training, acknowledging the natural physiological changes that come with age. The journey itself, focused on incremental improvements in flexibility and mobility, will undoubtedly contribute to a higher quality of life, greater independence, and a reduced risk of injury. Prioritizing safety, listening to your body, and seeking professional guidance are the cornerstones of success in this remarkable endeavor.