Side Splits help

[Nick Van Bockxmeer]

I'm having a lot of trouble with side splits. My front splits are getting pretty good but I can't go more than about half way down at best on side splits without feeling tightness in my outer hip. I've read that its important to get the pelvis tilted correctly but I can't seem to find a position where I can properly feel a stretch without being restricted. If I bend my back forward I can go a lot deeper with no problems but I cant do anything with my back upright. Could someone please right a bit about correct postures and such for going into side splits? Are there any exercises or stretches that can help you? Also when I do a standing leg raise to the side I can't go past about 45 degrees before my knees want to turn outwards and my feet point upwards. In full sidesplits the knees and feet should be facing forward right ?

[Blairbob]

When doing the standing leg raise, can you lift your leg to the side any higher if you turn the knee and toes facing up? I can lift my leg 3-6 inches higher when I turn out the knee and foot.

If my torso is upright or I am doing a pancake split ( where I'm sitting on my butt-it is possible to sit on your butt with your split at 180, I'm really close ), my knees and toes will point upwards.

From the straddle split I can pancake laying on my stomach and chest and either roll my knees and toes forward and keep them upright, it doesn't really matter.

One of my favorite warm-up drills is to go from a straddle sit with the chest upright to laying your stomach and chest with your legs split. If you have your middle and pancake split, all you have to do is rotate forward a few inches. If you don't you have to push till your pelvis and legs would hover above an imaginary line from heel to heel and then go forward until you can lay on your stomach. Inflexible kids hate these.

I'm also a big fan of a froggie split. This is a side split where you bend your forelegs back behind your butt at the knee. It's a bit like a butterfly stretch but rotated 90 degrees forward. Try to keep your pelvis and knees over a line or imaginary line so the pelvis neither goes behind or in front of that line from knee to knee. This can also be a good stretch if a side split is putting a lot of pressure on your knees. Good for loosening up those hips.

btw, it also looks a bit weird so you might get some stares unless you're in a gymnastics gym because it's very commonplace. They are a bit odd in adult class or between males and females of age. Just have to get over that aspect. Especially if your rock your hips forwards and back to loosen up your hips. I need say no more.

Maybe you need to massage that Iliotibial band area. Basically the outside of your upper leg. Foam rolling or ART roller goodness.

[sasquatch]

I have a lot harder time doing it with my back straight too. What I just started trying is to get into a wide straddle, lean over with hands touching the ground, and then I would try to straighten my body, push-out my pelvis, and then arch my back. I'm hoping doing that will help me with splits.

Before I was practicing my splits every single day for a good amount of time, is it okay to take a day of from split streaching?