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Flexy over 30?
Hi Everyone! I love poling and have gotten fairly decent at it (I'm still at an intermediate level). I am constantly impressed with my ever-increasing strength, however I still struggle with FLEXIBILITY! The splits are my nemisis!!! Every time we stretch in class, I look around and I am the least flexible person in the room! As I progress through the various levels, I notice my lack of flexibility has been holding me back more and more and keeping my moves from really "popping". It's very discouraging.
So my question is…. Is it possible for someone with terrible flexibility to BECOME flexy after 30? or is it too late? I'm 30 years old, am pretty healthy, and don't have any bone or joint problems that I know of. How often do you all work on your flexibility? I just feel like I have so far to go and I haven't seen my flexibility improve very much.
Any input you have would be appreciated.
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45 Replies
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I struggle to gain flexi and I'm 22, I think there are a LOT of factors behind it. I do find that some moves are more difficult because of lack of flex. I'd love to see what feedback you get!
Side note – is Euro bendy buddies still happening at all?
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Amy just blogged about flexibility yesterday. There are plenty here over 30 who when they put their mind to it show gains. It is not something that can only be worked on once a week and expect miracles.
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@chemgoddess1 – Oh thanks! I'm check it out now! https://www.studioveena.com/img/smilies/icon_e_smile.gif
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YES!!! Anyone at any age can increase their flexibility! https://www.studioveena.com/img/smilies/icon_cheers.gifAs far as becoming flexy fast….this will very from person to person. Another thing to consider, make sure to work on your flexibility as a whole, not just work towards the splits. I think you mentioned on another thread, that you'll be getting the lessons here, so when you do, check out this lesson. https://www.studioveena.com/lessons/view/4dd66731-eab0-4b4a-aa13-41ad0ac37250 It will give tips and info on stretching and flexibility training.
Some helpful things you should know:
Never stretch a cold muscle…ever!
If you find your sore after stretching, then your probable stretching too far, this can slow progress
Start with stretching no more than 3 times a week. Less is sometimes more! https://www.studioveena.com/img/smilies/icon_e_wink.gif
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I'm 31 and started my flexy journey a year ago, almost to the day, and it is more than possible to gain flexibility at an older age!
Things to consider is that the muscles and muscle attachments get stiffer and more brittle with age and makes us more prone to injury if not careful. Pushing as one can do with a child is not for the more mature, we will break.
I don't agree with Veena about cold stretching or daily stretching as I stretch cold each morning 😉 The important thing is to find what suits you the best and be prepared that it will take time. I still barely have my front splits and my middle split is still far away.
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I should have been more specific….. Never do your flexibility training with cold muscles… This can slow progress, you could even become less flexible then you were and increase injury. I explain in my lessons that stretching is different than flexibility training…. Sorry for being too general!
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Everything Veena said is right on. I'm 37. Yes it is totally possible to gain flexibilty. It takes time. At 27 I couldn't touch my toes. By 36 I had my right split, my left split, and very close to middle split.
I started seriously stretching around 28, wasn't very consistant with it but stretching sessions were done and I pushed myself during these sessions. When my boss let me start teaching 2 stretch classes a week two years ago it was the begining of the serious training and within a year of that serious training after 8 or so years of half assing it I had the most flexibility I've ever had in my life. I was finally committed to stretching twice a week because of teaching and that was almost all the stretching I did. I would stretch lightly on my non stretch days but not a 50 min session like in class.
I do believe that after a certain age stretching becomes like weight lifting in that you must have at least 1 rest day break in between sessions. I have no scientific evidence for this, just experiential.
Maybe if you stretch twice a week commited it won't take you ten years https://www.studioveena.com/img/smilies/icon_e_biggrin.gif but IDK b/c everyone is different. Working on back flexi now…it's gonna be a minute…been kinda neglecting this one.
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I have found I can't do flexibility stretching 3x/week yet. I'm not very flexi at all and never have been. I was achy after 3x/week after working out, so I only do 2 now. Ultimately, I would like to be able to split, but my baby step progress is that I'm able to stretch deeper than when I started. My chest gets closer to the floor now, so there is some progress. I'm 36 by the way.
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I didn't mean to critique you Veena, it is just that there are a lot of theories about stretching and you may have to try a few to find the one that works for you.
I am fortunate to be able to take stretch classes with a great and well-educated teacher so I follow her advise to gain better flexiness!
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42 and yes, it's possible. When I started poling in June of 2010, my split was a good foot off the floor.
Last week, I got my Jade Split.
You have to stretch every. single. day. Sometimes, even if I don't work out, I will at least sit in front of the TV in a stretch. I also did the Splits in Six weeks program, although I am not completely down to the floor on my splits, that program helped a lot. I probably have just about 2-3 inches to go. It can be done. 30 is not even a little bit old.
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This thread is just what I needed! I have been trying to get my side splits for about half a year now and stuck about 3-4 inches from the floor on one side, and awful on the other.. 7 or so inches! I stretch about 3 times a week for about 45 minutes, a combo of my own stretches that I enjoy and then one of veenas splits videos. I feel disheartened that I can't get down yet, but I am 28 and NEVER did any stretching or exercise before this year, and as a kid did no sports. So I guess its a big change for my body. I used to be SO far from touching my toes when reaching down it was ridiculous, now I can touch toes and it feels comfortable. In a sitting pike I can hold my feet and my head can touch my knees on a good day. Splits is still to come, I'm just seeing it as another "stretch" and not THE SPLITS!!! and will just keep trying to improve that stretch like I have others
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@ Vintervid, you don't have to agree with me…..I think that it's important to explore all methods of stretching! I would never suggests there is only ONE way, I don't think there is only one way to do anything! https://www.studioveena.com/img/smilies/icon_e_wink.gif However, I stand by my word when I say never do your flexibility training (this is different than stretching) cold. We are not discussing children stretching, we're talking about women who are in their 30's, who may have never had previous stretching experience. https://www.studioveena.com/img/smilies/icon_cheers.gif
That is really good progress Shellecta! You should be proud!!!
DedeJoy..yay about your Jade!
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The debate about stretching cold or can go on forever, but I agree that if you are new to stretching you should keep to stretching warm to not to hurt yourself https://www.studioveena.com/img/smilies/icon_viking.gif
And always listen to your body! Results can vary from one day to another, some days I am almost at a front split, others far from…
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@StudioVeena: Thanks! Just posted the pic on my profile. Still a little way to go to make it really flat, but I'm getting there.
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Wow! Thank you guys for the awesome and encouraging feedback! It's nice to hear from women my age (or even older) who have acheived such awesome flexibility. Also, I've gone through quite a few of you're photos and am so impressed with what can be acheived in your 30's and beyond!
I realized that I need to incorporate more stretching into my regular routine. I'll shoot for every other day to start, but I'll pay close attention to what my body can handle and adjust the frequency accordingly.
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I agree with Veean. You do not stretch a cold muscle. You can move a cold muscle, but you want to ease into your stretching.You want to allow the stretch to come..Not force it, your muscles are more supple when they are warmer. This doesn't mean go do an hour workout. It means start easy……take your time. If you are trying to get your splits.(front) make sure you are strecting your calves, back, hip flexors, psoas, obliques, quads, and yes ….hamstrings. They all need a certain level of flexibilty. Also, contract your muscles as you stretch. Hold or press into something the opposite way you want to stretch for 7 seconds and then release the stretch a little further. This is called PNF strectching and it will help you achieve your flexibilty "level" faster. But like I said stretching takes time, hold the stretch for at least 30 seconds…..a few minutes is better.
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Ps…there is hope after 30..I'm 42 and can still do the splits.
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It's never too late. I am lucky enough to be fairly flexible as far as touching my toes, and doing the side splits (ie one leg in front, one leg behind me) is concerned.
With the side splits, I'm about 2-3 inches away, but my middle (center) splits is a looong way off 🙁
I am 55, and started doing flex training about 16 months ago, on and off. I think maybe flexibility is hereditary to some degree.
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I"m 37 and I'm trying my best to be flexible. I noticed Veena you said to stretch 3 days a week. Thanks so much, I was about to start stretching everyday.
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Yep, sometimes less is best Coatcheckgirl, so even one session a week can help 🙂
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Hi everyone I have read this thread with much interest, I am 49 started flex training 12 months ago suffer from minor joint and some not so minor problems I have noticed a huge improvement in my flexibility, I am far from being where I need to be and know that I most likely will not get there, but the benefits have been fantastic, I am so happy with what I have been able to get there are moves I most likely won’t ever be able to do but I focus on what I can do and keep working on that , I believe improvements can be made at any age if you are willing to work at it 🙂
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Hi everyone I have read this thread with much interest, I am 49 started flex training 12 months ago suffer from minor joint and some not so minor problems I have noticed a huge improvement in my flexibility, I am far from being where I need to be and know that I most likely will not get there, but the benefits have been fantastic, I am so happy with what I have been able to get there are moves I most likely won’t ever be able to do but I focus on what I can do and keep working on that , I believe improvements can be made at any age if you are willing to work at it 🙂
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Hii! I'm 49 and I'm fairly flexible. I got my front splits back 2-3 years ago and I'm working on back and middle splits right now. I've started training 3-5 X a week, mostly to deal with hip problems. I've noticed that I have far greater range of motion and agility since training more assiduously! I think the older you get the more necessary it is to stretch just to maintain both!
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Hi! Yes you can definitely improve your flexibility at any age! I’m 47 and wish so much that I would have had the opportunity to start pole dancing 20 years ago. Remember to use your exhale to sink deeper into your stretch. Here’s my favorite stretch that got my chest down to the floor. Sit in straddle position and reach arms stretched out in front of you. Breathe… On around your 3rd exhale sink a little deeper towards the floor. Keeping one hand out in front, slide the other towards your leg (same side), then bring your chest over that knee, leVing your outstretched arm center, then slide the outstretched arm over and stretch over your knee. Again breath deeply and on your exhale, sink a little deeper over your knee. Slide one arm back to center (keeping the other arm and chest over your knee), then bring your chest back center, then your other arm. Repeat breathing and sinking a little lower on your exhale. Repeat on the other side, and repeat back to center. I never thought I could get my chest all the way to the floor, but this exercise really helped me. I hope it helps you too!
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Thankyou jastmal I’m gonna try that, I enjoy straddle stretches but it seems impossible to get chest to floor, I can’t reach out well without hubby holding my back down gently
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