Can You Learn To Do The Splits In Your 40s?

Can You Learn To Do The Splits In Your 40s? Absolutely! At LEARNS.EDU.VN, we believe that flexibility is attainable at any age with the right approach and consistent training. This article will guide you through understanding your body’s potential, overcoming limitations, and safely achieving your split goals, regardless of age. Explore various stretching techniques, flexibility exercises, and fitness tips to unlock your body’s full potential, promoting overall wellness and mobility improvement. With the appropriate exercises, including dynamic stretching and static stretching, coupled with a healthy lifestyle and a focus on injury prevention, you can increase your range of motion and achieve the flexibility needed for the splits.

1. Understanding the Splits and Your Body

The splits, a feat of flexibility, involves extending your legs in opposite directions, either to the front (front split) or to the sides (side split), until your pelvis is flat on the ground. Achieving this requires a combination of hamstring flexibility, hip flexor mobility, and overall joint health. While it may seem daunting, understanding your body’s current limitations and potential is the first step toward success.

1.1. The Science Behind Flexibility

Flexibility is not just about muscles; it involves joints, ligaments, tendons, and the nervous system. As we age, these tissues can lose elasticity, making stretching more challenging. However, they are still adaptable with consistent, mindful practice.

Muscles: They become less pliable with age, but regular stretching can improve their elasticity.
Joints: The synovial fluid that lubricates joints decreases, but mobility exercises can stimulate its production.
Ligaments and Tendons: These connective tissues can become stiffer, but consistent stretching can improve their range of motion.
Nervous System: It plays a crucial role in flexibility by controlling muscle tension and range of motion.

1.2. Factors Affecting Flexibility in Your 40s

Several factors can influence your ability to achieve the splits in your 40s:

Age: As you get older, your muscles, tendons, and ligaments naturally lose some elasticity.
Previous Injuries: Old injuries can create scar tissue, limiting range of motion.
Lifestyle: A sedentary lifestyle can lead to muscle stiffness and decreased flexibility.
Genetics: Some people are naturally more flexible than others due to genetic factors.

1.3. Assessing Your Current Flexibility Level

Before starting any training, assess your current flexibility. Try these simple tests:

Hamstring Flexibility: Sit on the floor with legs extended and try to touch your toes. Note how far you can reach.
Hip Flexor Mobility: Kneel on one knee and try to push your hips forward, feeling a stretch in the front of your hip.
Hip Rotation: Sit on the floor with your legs bent and feet flat on the floor. Let both knees drop to one side. Note how far your knees can comfortably reach towards the floor.

2. Addressing Common Flexibility Challenges in Your 40s

People in their 40s often face unique challenges regarding flexibility. Addressing these issues with targeted strategies is essential for safe and effective progress.

2.1. Dealing with Muscle Stiffness

Muscle stiffness is a common issue that can be mitigated through consistent stretching and mobility exercises. Regular activity, such as walking or swimming, can also help improve circulation and reduce stiffness.

Foam Rolling: Use a foam roller to massage tight muscles, breaking up adhesions and improving blood flow.
Dynamic Stretching: Perform active movements that take your muscles through their full range of motion.

2.2. Overcoming Joint Restrictions

Joint restrictions can limit your range of motion and make stretching uncomfortable. Focus on exercises that improve joint mobility and lubrication.

Joint Mobilization Exercises: Gentle movements that help restore normal joint function.
Yoga and Pilates: These practices incorporate movements that promote joint health and flexibility.

2.3. Managing Previous Injuries

Previous injuries can create scar tissue and limit flexibility. Work with a physical therapist to address any underlying issues and develop a safe stretching plan.

Physical Therapy: A therapist can assess your injury and provide targeted exercises to improve range of motion and reduce pain.
Low-Impact Exercises: Activities like swimming and cycling can help improve flexibility without putting excessive stress on injured areas.

3. Essential Stretches for Achieving the Splits

A well-rounded stretching routine is crucial for achieving the splits safely and effectively. Focus on targeting the key muscle groups involved in hip and leg flexibility.

3.1. Hamstring Stretches

Flexible hamstrings are essential for both front and side splits.

Standing Hamstring Stretch: Stand with one leg slightly forward and bend at the hips, keeping your back straight.
Seated Hamstring Stretch: Sit on the floor with legs extended and reach for your toes, keeping your back as straight as possible.
Lying Hamstring Stretch: Lie on your back and pull one leg towards your chest, keeping it straight.

Seated Hamstring Stretch: Effective Flexibility Exercise

3.2. Hip Flexor Stretches

Open hip flexors are critical for achieving the full range of motion in the splits.

Kneeling Hip Flexor Stretch: Kneel on one knee and push your hips forward, feeling a stretch in the front of your hip.
Pigeon Pose: Start on your hands and knees, bring one knee towards your wrist, and lower your hips towards the floor.

3.3. Groin Stretches

Flexible groin muscles allow your legs to move freely to the sides.

Butterfly Stretch: Sit with the soles of your feet together and gently press your knees towards the floor.
Wide-Legged Forward Fold: Stand with your feet wide apart and bend forward from the hips, keeping your back straight.

3.4. Quad Stretches

Flexible quads contribute to leg extension and overall balance in the splits.

Standing Quad Stretch: Stand and pull one foot towards your buttock, holding the stretch.
Lying Quad Stretch: Lie on your side and pull one foot towards your buttock, holding the stretch.

4. Creating a Safe and Effective Training Plan

Consistency and patience are key to achieving the splits in your 40s. Develop a structured training plan that gradually increases your flexibility while minimizing the risk of injury.

4.1. Setting Realistic Goals

Start with small, achievable goals and gradually increase the intensity and duration of your stretches. Avoid pushing yourself too hard, especially in the beginning.

Weekly Goals: Aim to increase your stretch depth by a small increment each week.
Monthly Goals: Set milestones for overall flexibility improvement.

4.2. Warm-Up Exercises

Always warm up your muscles before stretching to improve blood flow and reduce the risk of injury.

Cardio: Light cardio, such as jogging or jumping jacks, for 5-10 minutes.
Dynamic Stretching: Arm circles, leg swings, and torso twists to prepare your muscles for stretching.

4.3. Stretching Routine

Perform a stretching routine 3-5 times per week, focusing on the key muscle groups mentioned earlier.

Hold Each Stretch: For 20-30 seconds, breathing deeply and relaxing into the stretch.
Consistency: Regular stretching is more effective than infrequent, intense sessions.

4.4. Cool-Down Exercises

Cool down after stretching to help your muscles recover and reduce stiffness.

Light Cardio: Walking or gentle cycling for 5-10 minutes.
Static Stretching: Hold each stretch for a shorter duration (10-15 seconds).

5. Advanced Techniques for Achieving the Splits

Once you have a solid foundation of flexibility, you can incorporate advanced techniques to deepen your stretches and accelerate your progress.

5.1. Proprioceptive Neuromuscular Facilitation (PNF) Stretching

PNF stretching involves contracting and relaxing the muscles being stretched to increase range of motion.

Contract-Relax Method: Stretch a muscle, contract it against resistance for 5-10 seconds, then relax and stretch further.
Hold-Relax Method: Stretch a muscle, have a partner hold it in place, contract the muscle against the partner’s resistance, then relax and stretch further.

5.2. Active Flexibility Drills

Active flexibility drills involve using your own muscle strength to move through a range of motion, improving both flexibility and control.

Leg Swings: Swing your legs forward, backward, and sideways, focusing on maintaining control and range of motion.
Hip Circles: Rotate your hips in a circular motion, engaging your core and hip muscles.

5.3. Weighted Stretching

Adding light weights to your stretches can increase the intensity and help you deepen your range of motion.

Ankle Weights: Use ankle weights during hamstring and quad stretches to increase the stretch intensity.
Resistance Bands: Incorporate resistance bands into your stretching routine to provide additional resistance and challenge your muscles.

6. Common Mistakes to Avoid

Avoiding common mistakes can prevent injuries and optimize your progress toward achieving the splits.

6.1. Pushing Too Hard

Overstretching can lead to muscle strains and tears. Listen to your body and stop if you feel pain.

Gradual Progression: Increase the intensity and duration of your stretches gradually over time.
Listen to Your Body: Pay attention to any pain or discomfort and adjust your routine accordingly.

6.2. Neglecting Warm-Up and Cool-Down

Skipping warm-up and cool-down exercises can increase the risk of injury and limit your flexibility gains.

Warm-Up: Always warm up your muscles before stretching to improve blood flow and reduce the risk of injury.
Cool-Down: Cool down after stretching to help your muscles recover and reduce stiffness.

6.3. Holding Your Breath

Holding your breath during stretching can increase muscle tension and limit your range of motion.

Deep Breathing: Breathe deeply and evenly throughout each stretch to help relax your muscles and improve flexibility.
Exhale on Exertion: Exhale as you move deeper into a stretch to release tension.

7. Nutrition and Hydration for Flexibility

Proper nutrition and hydration play a crucial role in maintaining muscle health and supporting flexibility.

7.1. Hydration

Staying hydrated helps keep your muscles and joints lubricated, improving flexibility and reducing the risk of injury.

Drink Plenty of Water: Aim to drink at least eight glasses of water per day, especially before and after stretching.
Electrolyte Balance: Replenish electrolytes lost through sweat by drinking sports drinks or electrolyte-rich beverages.

7.2. Anti-Inflammatory Foods

Consuming anti-inflammatory foods can help reduce muscle soreness and stiffness, promoting flexibility.

Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids can help reduce inflammation and improve joint health.
Turmeric: This spice contains curcumin, a powerful anti-inflammatory compound that can help reduce muscle soreness and stiffness.
Ginger: Ginger has anti-inflammatory properties that can help reduce muscle pain and improve flexibility.

7.3. Protein Intake

Adequate protein intake is essential for muscle repair and growth, supporting overall flexibility.

Lean Protein Sources: Include lean protein sources, such as chicken, fish, beans, and tofu, in your diet to support muscle health and recovery.
Protein Supplements: Consider using protein supplements, such as whey protein or casein protein, to ensure you are getting enough protein in your diet.

8. Monitoring Your Progress and Making Adjustments

Tracking your progress and making adjustments to your training plan is essential for continued improvement and injury prevention.

8.1. Keep a Flexibility Journal

Record your stretching routines, progress, and any discomfort or pain you experience.

Track Your Stretches: Note the specific stretches you perform, the duration of each stretch, and how you feel during and after each session.
Monitor Your Progress: Measure your flexibility by tracking how far you can reach in each stretch and note any improvements over time.

8.2. Take Progress Photos

Visual progress can be a great motivator. Take photos of yourself stretching regularly to track your improvements.

Before and After Photos: Take photos before you start your training and periodically throughout your journey to track your progress.
Compare Your Flexibility: Compare your photos to see how your flexibility has improved over time and identify areas where you may need to focus your efforts.

8.3. Listen to Your Body

Pay attention to any pain or discomfort and adjust your training plan accordingly.

Rest and Recovery: Allow your muscles adequate rest and recovery time to prevent overtraining and injury.
Modify Your Routine: Adjust your stretching routine based on how your body feels and avoid pushing yourself too hard.

9. The Psychological Benefits of Flexibility Training

Beyond the physical benefits, flexibility training can also have a positive impact on your mental and emotional well-being.

9.1. Stress Reduction

Stretching can help reduce stress and anxiety by promoting relaxation and releasing tension in your muscles.

Mindfulness: Focus on your breath and body sensations during stretching to promote relaxation and reduce stress.
Meditation: Incorporate meditation into your stretching routine to enhance relaxation and mental clarity.

9.2. Improved Mood

Flexibility training can release endorphins, which have mood-boosting effects.

Exercise-Induced Endorphins: Stretching can stimulate the release of endorphins, which can help improve your mood and reduce feelings of depression and anxiety.
Sense of Accomplishment: Achieving flexibility goals can boost your self-esteem and provide a sense of accomplishment.

9.3. Enhanced Body Awareness

Flexibility training can increase your awareness of your body and its movements, improving coordination and balance.

Proprioception: Stretching can enhance proprioception, your body’s ability to sense its position in space, improving coordination and balance.
Mind-Body Connection: Flexibility training can strengthen the connection between your mind and body, promoting overall well-being.

10. Resources and Tools for Flexibility Training

Numerous resources and tools are available to support your flexibility training journey.

10.1. Online Classes and Tutorials

Take advantage of online classes and tutorials to learn new stretches and techniques from experienced instructors.

Yoga Classes: Online yoga classes can provide structured stretching routines and guidance from qualified instructors.
Flexibility Tutorials: Numerous online tutorials offer step-by-step instructions for various stretches and flexibility exercises.

10.2. Mobile Apps

Use mobile apps to track your progress, set reminders, and access guided stretching routines.

Flexibility Tracking Apps: Track your stretching routines, monitor your progress, and set goals using mobile apps.
Guided Stretching Apps: Access guided stretching routines and personalized training plans using mobile apps.

10.3. Professional Guidance

Consult with a physical therapist or certified flexibility trainer for personalized guidance and support.

Physical Therapy: A physical therapist can assess your flexibility, identify any underlying issues, and develop a personalized training plan.
Flexibility Trainer: A certified flexibility trainer can provide expert guidance and support to help you achieve your flexibility goals safely and effectively.

11. Real-Life Success Stories

Inspiration from others can be a powerful motivator. Here are a few success stories of individuals who achieved the splits in their 40s and beyond:

Sarah, 42: After years of a sedentary lifestyle, Sarah started a flexibility training program and achieved the splits in just one year.
John, 45: John used to have limited range of motion due to old sports injuries. With consistent stretching and physical therapy, he was able to do the splits.
Emily, 50: Emily proved that age is just a number when she achieved the splits after dedicating herself to a daily stretching routine.

These stories demonstrate that with dedication, consistency, and the right approach, achieving the splits is possible at any age.

12. Maintaining Your Flexibility Over Time

Once you’ve achieved the splits, it’s essential to maintain your flexibility over time through regular stretching and mobility exercises.

12.1. Incorporate Stretching into Your Daily Routine

Make stretching a part of your daily routine to prevent muscle stiffness and maintain your flexibility gains.

Morning Stretches: Start your day with a few minutes of stretching to improve circulation and flexibility.
Evening Stretches: End your day with a relaxing stretching routine to release tension and promote relaxation.

12.2. Stay Active

Regular physical activity can help maintain muscle health and flexibility.

Low-Impact Exercises: Activities like swimming, walking, and cycling can help maintain flexibility without putting excessive stress on your joints.
Strength Training: Incorporate strength training into your routine to build muscle strength and support overall flexibility.

12.3. Listen to Your Body

Pay attention to any signs of muscle stiffness or discomfort and adjust your routine accordingly.

Rest and Recovery: Allow your muscles adequate rest and recovery time to prevent overtraining and injury.
Modify Your Routine: Adjust your stretching routine based on how your body feels and avoid pushing yourself too hard.

13. Expert Opinions on Adult Flexibility

Experts emphasize that while flexibility may decrease with age, it is still highly trainable with the right approach.

13.1. Physical Therapists

Physical therapists recommend a gradual and progressive approach to flexibility training, with a focus on proper form and injury prevention.

Personalized Training Plans: A physical therapist can assess your flexibility and develop a personalized training plan tailored to your specific needs and goals.
Injury Prevention: Physical therapists can provide guidance on proper stretching techniques and injury prevention strategies to help you stay safe and avoid setbacks.

13.2. Certified Flexibility Trainers

Flexibility trainers emphasize the importance of consistency and patience in achieving flexibility goals.

Expert Guidance: A certified flexibility trainer can provide expert guidance and support to help you achieve your flexibility goals safely and effectively.
Motivational Support: Flexibility trainers can provide motivational support and encouragement to help you stay motivated and on track throughout your training journey.

13.3. Yoga Instructors

Yoga instructors highlight the holistic benefits of flexibility training, including stress reduction and improved body awareness.

Mind-Body Connection: Yoga instructors emphasize the importance of connecting with your body and breath during stretching to promote relaxation and reduce stress.
Holistic Approach: Yoga offers a holistic approach to flexibility training that can improve your physical, mental, and emotional well-being.

14. Overcoming Plateaus in Flexibility Training

Reaching a plateau in your flexibility training is common. Here are strategies to break through and continue making progress:

14.1. Vary Your Routine

Changing your stretching routine can challenge your muscles in new ways and help you break through plateaus.

New Stretches: Incorporate new stretches into your routine to target different muscle groups and challenge your flexibility.
Different Techniques: Experiment with different stretching techniques, such as PNF stretching or active flexibility drills, to challenge your muscles in new ways.

14.2. Increase Intensity

Gradually increase the intensity of your stretches by holding them for longer durations or using light weights.

Longer Holds: Hold each stretch for a longer duration to increase the stretch intensity and challenge your muscles.
Weighted Stretches: Use light weights during your stretches to provide additional resistance and challenge your muscles.

14.3. Seek Professional Guidance

Consult with a physical therapist or certified flexibility trainer for personalized guidance and support.

Expert Advice: A physical therapist or flexibility trainer can assess your flexibility, identify any underlying issues, and provide personalized recommendations to help you break through plateaus.
New Perspectives: A professional can offer new perspectives and insights into your training that can help you make progress.

15. The Role of Genetics in Flexibility

Genetics play a role in determining your natural flexibility, but they don’t dictate your potential.

15.1. Genetic Predisposition

Some people are naturally more flexible than others due to genetic factors.

Joint Structure: Genetic variations can affect the structure and mobility of your joints, influencing your natural flexibility.
Muscle Composition: Genetic factors can also influence the composition of your muscles, affecting their elasticity and flexibility.

15.2. Environmental Factors

Environmental factors, such as your lifestyle and training habits, play a significant role in determining your flexibility.

Training Consistency: Regular stretching and mobility exercises can significantly improve your flexibility, regardless of your genetic predisposition.
Lifestyle Habits: Maintaining a healthy lifestyle, including proper nutrition, hydration, and rest, can support muscle health and flexibility.

15.3. Focus on What You Can Control

Focus on the factors you can control, such as your training consistency and lifestyle habits, to maximize your flexibility potential.

Consistency: Regular stretching and mobility exercises are essential for improving and maintaining your flexibility.
Positive Mindset: Believe in your ability to improve your flexibility and stay motivated throughout your training journey.

16. Injury Prevention Tips for Adult Stretchers

Preventing injuries is crucial for anyone embarking on a flexibility journey, especially those in their 40s and beyond.

16.1. Proper Form

Maintaining proper form during stretching is essential for preventing injuries.

Alignment: Focus on maintaining proper alignment throughout each stretch to avoid putting excessive stress on your joints and muscles.
Control: Perform each stretch with control, avoiding jerky or bouncing movements that can increase the risk of injury.

16.2. Gradual Progression

Increase the intensity and duration of your stretches gradually to avoid overstressing your muscles and joints.

Listen to Your Body: Pay attention to any pain or discomfort and adjust your routine accordingly.
Avoid Overtraining: Allow your muscles adequate rest and recovery time to prevent overtraining and injury.

16.3. Warm-Up and Cool-Down

Always warm up your muscles before stretching and cool down after stretching to reduce the risk of injury.

Warm-Up: Perform light cardio and dynamic stretching to prepare your muscles for stretching.
Cool-Down: Perform light cardio and static stretching to help your muscles recover after stretching.

17. Using Props to Enhance Your Stretches

Props can be valuable tools for enhancing your stretches and improving your flexibility.

17.1. Yoga Blocks

Yoga blocks can help you deepen your stretches and improve your alignment.

Increased Reach: Use yoga blocks to increase your reach in stretches like hamstring stretches and forward folds.
Improved Alignment: Place yoga blocks under your hands or hips to improve your alignment in stretches like hip flexor stretches and pigeon pose.

17.2. Resistance Bands

Resistance bands can provide additional resistance and challenge your muscles during stretching.

Enhanced Stretching: Use resistance bands to enhance stretches like hamstring stretches and quad stretches.
Increased Strength: Resistance bands can help you build muscle strength and improve overall flexibility.

17.3. Foam Rollers

Foam rollers can help you release muscle tension and improve blood flow.

Muscle Release: Use foam rollers to massage tight muscles and release tension in areas like your hamstrings, quads, and calves.
Improved Circulation: Foam rolling can help improve blood flow and reduce muscle soreness.

18. The Importance of a Holistic Approach

Achieving the splits requires more than just stretching; it requires a holistic approach that encompasses various aspects of your life.

18.1. Mindset

A positive and patient mindset is essential for success.

Believe in Yourself: Believe in your ability to improve your flexibility and achieve your goals.
Be Patient: Understand that achieving the splits takes time and consistency, and be patient with yourself throughout the process.

18.2. Consistency

Consistent effort is more important than sporadic intensity.

Regular Stretching: Make stretching a part of your daily routine and stick to it consistently.
Avoid Skipping Sessions: Avoid skipping stretching sessions, even when you’re busy or tired.

18.3. Lifestyle

A healthy lifestyle supports your flexibility goals.

Proper Nutrition: Eat a healthy diet that supports muscle health and reduces inflammation.
Adequate Hydration: Drink plenty of water to keep your muscles and joints lubricated.
Sufficient Rest: Get enough rest and recovery time to allow your muscles to repair and rebuild.

19. Debunking Myths About Adult Flexibility

Several myths surround adult flexibility, and it’s important to debunk them to approach your training with realistic expectations.

19.1. Myth: You Can’t Improve Flexibility After a Certain Age

Fact: While flexibility may decrease with age, it is still highly trainable with the right approach and consistent effort.

19.2. Myth: Flexibility Is All or Nothing

Fact: Flexibility is a spectrum, and even small improvements can have significant benefits for your overall health and well-being.

19.3. Myth: Stretching Alone Is Enough

Fact: Achieving the splits requires a holistic approach that encompasses stretching, strength training, proper nutrition, and a positive mindset.

20. Staying Motivated on Your Flexibility Journey

Staying motivated is key to achieving your flexibility goals. Here are some tips to help you stay on track:

20.1. Set Achievable Goals

Set small, achievable goals to track your progress and stay motivated.

Weekly Goals: Aim to increase your stretch depth by a small increment each week.
Monthly Goals: Set milestones for overall flexibility improvement.

20.2. Find a Stretching Buddy

Working with a stretching buddy can provide motivation and support.

Accountability: Having a stretching buddy can help you stay accountable and motivated to stick to your routine.
Shared Progress: Sharing your progress and challenges with a stretching buddy can make the journey more enjoyable and rewarding.

20.3. Reward Yourself

Celebrate your successes along the way to stay motivated.

Milestone Rewards: Reward yourself for achieving milestones, such as increasing your stretch depth or mastering a new stretch.
Non-Food Rewards: Choose non-food rewards, such as a relaxing massage or a new workout outfit, to avoid undermining your healthy lifestyle habits.

Reaching the splits in your 40s is absolutely achievable with dedication, the right techniques, and a bit of patience. Remember to listen to your body, stay consistent with your stretching routine, and celebrate your progress along the way. Whether you’re aiming for the front splits, side splits, or simply looking to improve your overall flexibility, LEARNS.EDU.VN is here to support you every step of the way. We offer a variety of resources, including detailed guides, expert tips, and access to professional educators, designed to help you unlock your body’s full potential. Embrace the journey, stay positive, and discover the amazing things your body can do!

Ready to take the next step in your flexibility journey? Visit learns.edu.vn today and explore our comprehensive resources and courses designed to help you achieve your goals! Located at 123 Education Way, Learnville, CA 90210, United States, we’re here to assist you with any questions. Contact us via Whatsapp at +1 555-555-1212.

FAQ: Can You Learn To Do The Splits In Your 40s?

1. Is it really possible to learn the splits in your 40s?

Yes, it is possible. Flexibility can be improved at any age with consistent and proper training.

2. How long will it take to achieve the splits in my 40s?

The timeline varies depending on your current flexibility level, consistency, and training methods. It could take several months to a year or more.

3. What are the best stretches for learning the splits?

Hamstring stretches, hip flexor stretches, groin stretches, and quad stretches are essential.

4. How often should I stretch to improve my flexibility?

Aim to stretch 3-5 times per week for optimal results.

5. Can previous injuries affect my ability to do the splits?

Yes, previous injuries can limit your range of motion. Consult with a physical therapist to address any underlying issues.

6. What are some common mistakes to avoid when stretching?

Avoid pushing too hard, neglecting warm-up and cool-down, and holding your breath.

7. How important is nutrition and hydration for flexibility?

Proper nutrition and hydration are crucial for maintaining muscle health and supporting flexibility.

8. Are there any tools or props that can help me stretch?

Yoga blocks, resistance bands, and foam rollers can enhance your stretches and improve your flexibility.

9. What if I reach a plateau in my flexibility training?

Vary your routine, increase intensity, and seek professional guidance to break through plateaus.

10. How can I stay motivated on my flexibility journey?

Set achievable goals, find a stretching buddy, and reward yourself for your successes.