Stretching and the splits

[Regiment]

Whilst I’m trying to sort out a dodgy ankle, got Achilles tendonitis in my right ankle because of issues with my heel bone, I’ve decided this year to a)get back into my weight training after losing all my strength with the long distance running, and b) to sort out my mobility and flexibility so I can do the splits in both directions and to do a full squat barefoot.

Now my question is, when I do the side splits, should I be leaning my upper body forward, keeping my back straight, or should my upper body be vertical? At the moment, I’m doing a mix of dynamic, static and isometric stretches and definitely feel more flexible when my hips are pushed back and bent forward but don’t want to have to end up sorting hip mobility months down the line as I’ve been training wrong.

Any dance or gymnastics coaches out there?

[Autopilot]

I have a book I bought ages ago about stretching. From memory, it was called 'Stretching Scientifically' by Thomas Kurz and was very useful and enabled me to get in to the box splits in suspension.

I vaguely recall that it recommended that the pelvis was tilted as it allowed for greater rotation. Well worth a read.