Public Network for Contortionists
What are you doing for warm-up and are you doing any stretches before this? You might want to do at least a soft warm-up (rotate through all your joints, do a few squats / lunges / dance or hop around a bit) then start with single leg and hip opening stretches (butterfly stretch, buttocks, basic hamstring and hip flexor stretches) before starting your slides, first leaning on your hands a LOT almost in a press-up kind of hold. Start with your butt out but as you slide down start tucking your pelvis in, think tail between legs, land in a forward straddle pose instead of belly to floor. That opens the hips well and it's easier to do full slides, and you shouldn't be getting pains after preliminary stretches and warming up.
Hi! So I used to have the same problem, and after doing a bit of research though my massage therapy program, I learned a little bit about the adductor muscles that you may find helpful.
Most muscles are divided into segments based on their location..for our purposes now, the adductors are split into Distal Adductors (The part farthest away from your center, so the half of the muscle from the middle of your thigh down to your knee) and the Proximal Adductors (The part closest to your center, so the half of the muscle from the middle of your thigh up to your hips). Both need to be equally flexible and strong to create a balanced stretch for a straddle position. Because you feel like your hips are limiting your mobility, and you don't feel much of a stretch on the rest of your legs, I would wager that your Proximal Adductors are too tight in comparison to the rest of the muscles in the area. Good stretches for these muscles are the Frog and Butterfly positions, which I am sure you can read more about on other parts of the site, so I won't go into detail about them. But basically any stretch that involves opening up the hip, but keeping the knees bent will help to isolate the Proximal Addudctors. Hope this helped!! When you are doing Frog position, be sure to keep your hips tucked under you, instead of letting your butt hang out the back..this will decrease the stretch on the proximal adductors. :) Good luck!!