Can anyone point me to some dynamic stretches focused on the upper hamstrings and glutes? I’ve been struggling a bit with soreness / feeling like I’ve pulled something over the last week or so. Doing plenty of static stretches after, but thinking a few focused dynamic stretches before might help...
Thank you 😊
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MummyTum
Graduate
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My favourite one isn't dynamic but feels great - find a wall space first.
Lie on your side in an L-shape and shuffle to the wall so that your legs and bum are against the wall and then swing your legs vertical so that you're flat on your back with your bum and legs up to the wall. Get your legs as straight as you can by moving closer to the wall. You really feel this deep in the bum/top of hamstring. It feels amazing. Just lay there as long as you fancy! Hope my description makes sense!
Wow that was awesome Fatgirlslim 😮 Tried the wall thing post run and my goodness it feels good 😁
Thank you 😊🙏
Legs swings usually work for me, front to back, then sideway swings.. 3 sets x 20 reps.
Also touching the toes if you can, again 3 sets x20 reps, but if you can't touch your toes just go as far as you can and be gentle or you might pull a hamstring.
A few squats might help to for warming the gluteus, 3x20 if you can.
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