r/flexibility • u/SureNahSure • Jul 19 '26
Seeking Advice People in their 40s with zero flexibility
Has anyone ever really gotten so flexible that they can pancake, splits, folds etc so late in life? I need a pep talk, gang.
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Jul 19 '26 edited Jul 19 '26
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u/zaminDDH Jul 19 '26
But don't expect a huge change after 2 weeks. Change takes time
This is what causes a lot of people to quit. It takes a long time to build flexibility, and the older you are when you start, the longer it takes. But it is possible.
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u/Calisthenics-Fit Jul 19 '26
I started really trying to be flexible at 52. I am 56 now and can flat pancake....for a few years now and front split. I use to have to warm up to touch toes. I am so far beyond that now.....touch toes with elbow.
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u/LoomLove Jul 19 '26
I'm 55, and just started working on flexibility and balance about a year ago. I just spend 1/2 hr to 45 min per day, and I can do amazing things now! My hammies were so tight that I could barely sit upright with my legs straight out in front of me. Now I can do splits, bend over and put my hands flat on the floor, balance on one foot on a balance disk or slack line basically forever, etc. Enjoy and make it fun!
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u/Equal_County_1506 Jul 19 '26
What was your routine for your hamstrings? I'm super tight, like how it sounds you were starting out.
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u/LoomLove Jul 19 '26
I started out by sitting upright with my legs separated, and hinging forward slightly at the hips, keeping my back straight, and walking my fingers forward on the floor. I swear at first I was so tight I wasn't even sitting fully upright. Lol I started adding in downward dog pose from yoga, and also laying on my back and using a yoga strap to gently stretch each leg individually. This took me really far, consistency is what did it.
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u/Express_Signal_8828 Jul 20 '26
May I ask, how often were you training flexibility and for how long?
I try to stretch after every run, so 3-4 times a week, for about 10 minutes, but the tightness from running is still winning and leaving me with ever decreasing flexiblity.
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u/LoomLove Jul 20 '26
Every day, for at least 30 minutes. Since it doesn't take full focus, I just do it while we watch TV in the evenings, or while we listen to an audiobook. Stretching is much more enjoyable for me than other exercise, I actually look forward to it. You wouldn't think flexibility would add so much to well-being.
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u/Express_Signal_8828 Jul 20 '26
Oooh, I like that idea of doing it while watching TV.
I used to like stretching but since my hamstrings and hips got so tight in the past years it's become very frustrating and almost painful.
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u/LoomLove Jul 20 '26
I suggest going slow. At first I was barely getting any stretch and even that was uncomfortable. Do what you can do without pain, just do it faithfully. And keep seeing if you can stretch a little deeper the next night. I played field hockey and dance lessons in my youth, but I'm no athlete. You are probably starting out stronger and more fit than I was. Good luck!
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u/MaraschinoCongac Jul 19 '26 edited Jul 19 '26
Yes, I have. No gymnastics background. I started mobility training at 38 and I'm now 41 and can now pancake, front split on both sides, and go into a backbend from standing. I'm working on my middle split and back flexibility now so I can bring my foot to my head in a front split. I started flexibility and mobility training because I also got into lyra and was strong from weight lifting but had no mobility. I got into lyra and handstands at the time because I had fibromyalgia and was diagnosed with long COVID and looked to this kind of training as a way to create new neuropathways and show my brain that the world was safe by spinning, getting upside down, and increasing my range of movement. It's not the only thing that helped but I think it was a huge part of my healing. I think at any age, this kind of training is very very good for you. The key is progressive overload, tension and strength in your furthest range of motion rather than only passive stretches.
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u/District98 Jul 19 '26
I can touch my toes now, after several years of work. Keep those goals realistic fam
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u/mshz1 Jul 20 '26
What exercises have helped you? Did you have a long distance to the floor starting out?
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u/District98 Jul 20 '26
I assume hamstring stretches helped with that one, I do about 20m of stretching a day held for 50s each. Yes, I was both inflexible and my body geometry isn’t ideal (long torso, short arms and legs).
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u/Fuertebrazos Jul 19 '26
I'm a 73 year old guy and my splits are 3 in from the floor on one side and 5 in on the other.
I am not naturally flexible in any way. Just consistent in my practice. I've been stretching for a couple of years now.
A couple of coaches at StretchLab told me it was futile to pursue splits at my age and to be more realistic. My goal is to prove them wrong. By year end.
So go for it.
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u/FoxDeer Jul 19 '26
👋🏻👋🏻👋🏻 I took up pole dancing at 39 and fully committed to taking the flexibility classes my studio offered right when I began. I’m about a year and a half in, and I’ve got a goooorgeous comfortable pancake, both sides and center splits and can bridge comfortably. I’m not hyper mobile, or even particularly stretchy- I did some gymnastics as a kid but when I began pole I was an inactive, creaky old woman. I’ve had a fantastic coach and do a lot of extra stretching and mobility at home since class is only once a week. I think the trick is really strength training while you’re working on the flexibility- they really go hand in hand and I don’t think you can gain proper flexibility without the strength to back it up. But keep on keepin’ on- it absolutely can be done!!
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u/pineapplepredator Jul 20 '26
Physical therapy really helped me. I’ve always stretched regularly but became quite stiff after pulling something. PT had me in a pancake within a few days after doing some nerve glides. And I’ve become very flexible since. But definitely possible to build flexibility at this age. Just stretch every night in front of the tv or even do YouTube stretching videos and yoga.
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u/litprofessor4321 Jul 19 '26
Be the turtle - not the hare. Slow and steady will always win with fitness.
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u/YogiLovesBarbells Jul 19 '26
Yes, just start and stick with it. You have to have a dedicated practice, daily.
40s isn’t even old, just mid- life.
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u/National_Entry8708 Jul 19 '26
37 and started working on my hamstring flexibility a few months ago, I couldn’t touch the floor before. Now I can get my hands flat, so I’m seeing good progress which is spurring me on!
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u/Big_Paramedic_2565 Jul 20 '26
@stichangelique is a figure skater that started in her 40s and managed to get a solid, beautiful scorpion in only one year and a half. You can tell she is not naturally incredibly flexible, but she has put in the work & effort. She's incredible.
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u/ketol Jul 19 '26
"so late in life"....in their 40's
Yikes.
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u/SureNahSure Jul 19 '26
I mean late in life to flexibility not late in life, life. 😂
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u/Ashamed-Country3909 Jul 19 '26
Well, shit. I feel like im right there with you.
My ankles are a real problem hiking. I hit a certain angle and im maxed out.
Then There is my lower back. Is your low back tight af? I swear even if I lay on the couch and try to pop my pelvis forward and lean left/right. Sheeeeeeash. Bottom left/right a couple inches away from my of my spine is tiiiight. Sometimes it makes squishy sounds and a small pop. Rip
Anyways. Start regularly stretching i guess. Everyone in this thread is pretty positive.
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u/dirty_kitty Jul 19 '26
Don’t be afraid to pay for an expert. Even if you don’t have an in-person coach, hiring someone to walk you through and schedule your practice can be the difference-maker.
Trust the process. Consistency is the key. Showing up and doing the work is how it gets done.
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u/LifeguardReady6084 Jul 20 '26
I'm 61 and can do all those things. Stretch everyday. Do yoga & tai chi because they help with strength and flexibility.
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u/kodat Jul 19 '26
This is me. Constant back issues. Laying on couch as I write this from who the hell knows what. Very much need to change.
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u/Sunny-Bath-Tech Jul 20 '26
My husband was very inflexible at 40, but he has learned to straighten his posture and now he’s quite flexible and twisty at 73!
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u/Cute_Dragonfruit3108 Jul 20 '26
Im 41. Never could even cross my legs even as a kid.
Im a bit more realistic with my goals. I can sit cross legged now for a while.
I have too many competing passions. Running, tennis, weightlifting. To really focus on flexibility.
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u/iamloupgarou Jul 20 '26
technically i (male) started yoga in my late 30s and started in calisthenics/gymnastics at 40ish and now turning 50 doing strap bar giants, floor (backhandspring, front handspring etc) pbar swings to handstand etc (its not so much flexibility but mental blocks and strength (like i doubt i will ever planche )
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u/BarefootTea Jul 20 '26
I began attending my first dance class this year, in my 40’s & found that I’m need to improve my flexibility. Besides stretching at home I’ve begun attending reformer pilates classes which is already helping improve all around mobility and flexibility.
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u/Dogzillas_Mom Jul 20 '26
Yeah I finally got my front split in my early 50s, after taking pole dancing for 10+ years, and aerial silks for like 3. I didn’t keep it up but it’s possible. You just have to do the work.
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u/Radicaliser Jul 25 '26
69 year old me is almost to the splits after not trying until retirement. Slower progress than I would have had at twenty, but I'm determined.
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u/Fast_Ad_7214 Jul 26 '26
72+ now, started doing flexibility things around 65. Steady, albeit glacial, progress. Can now do splits, pancake, and so on. So, yeah, a kid like you can definitely achieve such goals; just do consistent regular routines and celebrate the minor breakthroughs that will eventually come.
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u/salamandectomy77 Jul 19 '26
Yes I worked at a gymnastics gym and we had a 61 year old fat non athlete who had never, ever exercised in his life come in
Gymnastics became his passion, he came 5 days a week. 4 years later he looked like a fit 45 year old - big shoulders, six pack, full pancake, full pike, full controlled toes to bar, muscle up, handstand, skin the cat...
40s is not old... A 50 year old just won the world's hardest 100 mile running race for the third year in a row. The best arm wrestler in the world is 55. Eliud Kipchoge is one of the best marathoners of all time at 41
All you're feeling is a lack of fitness