Dynamic stretches?

[MummyTum]

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 😊

[Oldfloss Administrator Graduate]

Pay a visit to Strength and Flex... there may be some links there for you....? Try these too ?

blog.mapmyrun.com/6-hip-and...

[Grannyhugs Graduate in reply to Oldfloss]

Thanks for this link, just had a lovely session, not overdoing things. Set me up for the day

[Oldfloss Administrator Graduate in reply to Grannyhugs]

Huge well done you... I am putting some new stuff up on S and F forum today too Come and visit us please..

healthunlocked.com/strength...

[Grannyhugs Graduate in reply to Oldfloss]

Really need to do more dynamic stretches notbjust the running but ski season coming up. 😀 thanks for your help

[MummyTum Graduate in reply to Oldfloss]

Thanks Oldfloss, I’ll take a look!

[Fatgirlslim19 Graduate]

There's some nice stretches here active.com/fitness/articles...

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!

[MummyTum Graduate in reply to Fatgirlslim19]

Ooh will def give that a go, thanks!

Will also take a good look at the link.

Much appreciated 😊

[MummyTum Graduate in reply to MummyTum]

Wow that was awesome Fatgirlslim 😮 Tried the wall thing post run and my goodness it feels good 😁

Thank you 😊🙏

[Hidden]

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.

[MummyTum Graduate in reply to Hidden]

Thanks Oldschool. Are leg swings literally just hanging onto something for balance, then swinging the opposite leg as you describe?

I think I can still touch the old toes, so will give that a go too!

Already doing squats as part of my physio, so will definitely persevere with those.

[Hidden]

Yes that all a leg swing is, give them a go. 😊

[MummyTum Graduate in reply to Hidden]

Got it, thanks 😊

[Hidden in reply to MummyTum]

Good.. 👍😉